Kayla Itsines' 5-Day Workout Challenge Day 3: 15-Minute Full Body Workout

The coronavirus pandemic is still raging across the world and many people have been forced to balance working from home and taking care of their families. With many people staying inside, that leaves limited options for exercise. Don’t worry because Kayla Itsines has the perfect solution. The Australian personal trainer and co-creator of the Bikini Body Guides (BBG) has designed a 5-Day Workout Challenge for Yahoo Life readers that she says can be done, “anytime, anywhere” — there’s no equipment required. “Having these workouts, especially if you haven’t worked out before, in the comfort of your home — that’s doable for everyone,” Itsines says.

The best part? Itsines is offering Yahoo Life readers an exclusive deal on the fitness app, SWEAT, which is packed with programs designed to be done at home or outside — including Itsines’ BBG Zero Equipment workouts. The program features 16 weeks of workouts that you can do anytime and anywhere. Enjoy a free 1-month trial and a 3-month SWEAT membership for just $39 (usual price is $56), or a 6-month membership for $58.79 (usual price is $83.99).

Video Transcript

[MUSIC PLAYING]

KAYLA ITSINES: Hi, everyone. Sweat trainer Kayla Itsines here with Yahoo Life, and we are stepping it up again for day three. We are doing a full-body, no-equipment workout that goes for 15 minutes.

So today we have 11 exercises. Each exercise goes for 30 seconds. And you have a 60-second rest. I'm going to talk you through everything. I'm going to provide modifications. So don't worry. If you're new to training, you are a beginner, I will walk through this with you, and I'll be there with you the entire time.

OK, so let's get straight into it. So our first exercise is a Caterpillar Walk and Plank Jack. So if you're watching me right now, get straight into it. We're walking out into Push-Up position. We're doing a Plank Jack, legs out, legs in, and walking back up into standing for 30 seconds.

Make sure you're in a Push-Up position on the way out. You're not dropping down or sagging down like this. You're in a nice strong position, core on. Jump out, jump in, and walk yourself back up. 4, 3, 2, 1.

And we're up into a Double Pose Sumo Squat. So make sure that your knees are in line with your toes. You're out nice and wide. Good. Back straight, breathing. 10 more seconds and we're going into a Mountain Climber. 5 seconds. 5, 4, 3, 2, 1.

And we're into a Mountain Climber. Now, if you want to drop this down a level, you can actually just walk the Mountain Climber. But I'm going to run it. If you can, run the Mountain Climber out for 30 seconds. Push away from the floor. Make sure your wrists and your shoulders are in line. You've got 5 seconds. 5, 4, 3, 2, 1.

We're going into a Bent Leg Sit-Up and Reach. So as you sit up, hard on the ground. Reach up. Come back down. Really drive up through your hips. Keep pushing. Keep going. 5 seconds. 4, 3, 2, 1.

And then we're getting into a Side Plank with an arm and leg extension. So holding that Side Plank, making sure our hips are in line. Keep that leg out. And you're breathing.

Now, when you're doing a Side Plank, it's really easy to hurt your shoulder if you don't have your elbow and your shoulder in line. So really make sure that that is in line. Your glutes are tense. Your core is on. You have 5 seconds. 5, 4, 3, 2, 1.

And you're just changing sides. So get into that same position again. Holding that Side Plank, making sure that your shoulder and your elbow is in line. Breathe. So make sure you're not holding your breath. You got 10 seconds. 9, 8, 7, 6, 5, 4, 3, 2, 1.

Standing up, we're doing a Reverse Lunge with a knee up, and we're doing one leg only. So I'm driving my right knee up. Reverse Lunge back. Right knee up.

Now, if you got to step your foot directly behind, you will lose balance like so. So make sure you're going back shoulder width apart and then driving that knee up. 4, 3, 2, 1. And change sides.

Keep that core on. Back nice and straight. And drive that knee up. Good. 10 more seconds. 8, 7, 6. You have 5 seconds. 5, 4, 3, 2, 1.

Down on the ground for just little Ab Flutters. So I keep my head up so I press my lower back into the floor. Just do little flutters. Breahe. Keep that core on. We're moving into a Commando and Push-Up. What we're going to do is we're going to do the Commando and Push-Up on our knees. So I know it seems scary, but it won't be. Keep breathing. 4, 3, 2, 1.

Now, on our knees. We're going to go into Commandos. So up, up, Push-Up, back down. Change hands. Up, up, Push-Up, and back down. Keep that core on nice and strong, breathing through this. We are on our knees. 3, 2, into a Modified Burpee.

So hands on the ground. We're going to walk out, walk back in, Calf Raise, back down. Walk out. Walk back in. Calf Raise. Now, if you want to push yourself and you know how to do a Burpee where you're jumping in, jumping out, and jumping up, then you can 100% do that. But today we're doing a Modified Burpee. 5 seconds. 4, 3, 2, 1. And we're in a Plank.

So holding this Plank for 30 seconds, nice and strong. Core on. Push away from the floor. So you're not sagging down like this. Your bum is not up like this. You're not looking at your feet. You're looking at your thumbs and breathing through this. 5 seconds. 5, 4, 3, 2, 1.

And you're doing a Single Leg Glute Bridge. So up and back down. You're on the same leg this entire time. So I'm doing this as I bring my leg down. I'm coming up and driving that knee up. You can also just do it on the spot if you want to keep that knee up, totally up to you, whatever you prefer doing, whatever feels more comfortable for you. So we're doing 30 seconds per side. 5, 4, 3, 2, 1.

Change legs. You'll be happy to know this is our last exercise before our break. So we're going to break for 60 seconds. Keep going. You've got a break very soon. Push through. 10, 9, 8, 7, 6, 5 seconds, 4, 3, 2, 1. And rest.

So we're going to take 60 seconds now. We're just going to rest. So I want you to go grab a drink. You probably can stretch out your glute muscles, whatever you want to do. I want to talk to you a little bit about how you feel right now.

So if you have made it this far, totally understand. Even though the workouts are five minutes and 10 minutes, you could still be sore. And I don't want you to feel unmotivated by that and I don't want you to feel like you can't keep going. Today's workout is hard, and it will push you. But you can get through it, and I'll be talking you through it the entire time. We only have one more lap to go. So pick yourself up, grab a drink, and let's keep going. One more lap. You got this.

All right, round two. Let's get straight into it. So we're getting straight into that Caterpillar Walk and Plank Jack. 30 seconds. Push it out. So this is our last round. You can go strong. You can always modify when you start to get tired. You got 30 seconds of each exercise. 10 seconds, 9, 8, 7, 6, 5 seconds, 4, 3, 2, 1.

And into that Double Pulse Sumo Squat. Legs out nice and wide. Keep that core in, core tight, back straight, sitting back and double pulsing. 15 seconds to go. Down onto the ground into Mountain Climbers next. 4, 3, 2, 1.

And run out those Mountain Climbers. You really want to focus on your core here. So bring those knees up nice and high. Tense that core. Make sure that your wrists and your shoulder is in line as you're running, and if you want to drop the pace down, you can walk it in and out. And if you really want your abs to burn, you can walk it across your body as well. Keep it going. Keep it running.

5 seconds. 4, 3, 2, 1. Bent Leg Sit-Up and Reach. Drive those hips up. Drive those hips up. Keep it going. 10, 9, 8, 7, 6. Keep going. 5, 4, 3, 2, and into this Side Plank with an Arm and Leg Extension.

Make sure you set yourself up when you're doing the Side Plank, as well. You don't want to just get into the Side Plank. You want to make sure that your elbow and your shoulder's in line before you go up. 4 seconds, 3, 2, 1.

And swapping sides. So make sure you keep an eye on the timer because I'm going to swap before you guys just to get into the position. Breathe. You got 10 seconds on this side. 9, 8, 7, 6. You have 5 seconds, 4, 3, 2, 1.

Into that Reverse Lunge and Knee Up. So drive that knee up. And as you drive your knee up, you're tensing your glute muscle. Don't overextend. The core on, knee up. Good. You're pushing. 5 seconds. 5, 4, 3, 2, 1.

And you're swapping sides. That's good. Tense that glute as it comes up. I'm going down into the ground into Ab Flutters. Starting in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

On the ground and little flutters. So again, common mistakes when you're doing ab exercises is people will hold their breath and try and get the exercise done as quickly as possible. You want to breathe as normal as possible through any ab exercises that you're doing. 10 seconds. We're going into those Commandos and Push-Ups on our knees. You've got this. I know it's hard, but just push through. 4, 3, 2, 1.

Up, up, Push-Up, back down. Swap arms. Up, up, Push-Up, back down. Again, you do not want to be staring at your feet when you're doing this. And you also don't want to be doing a Push-Up like that. Your body goes down as one as if your knees were your toes.

Keep pushing. Keep breathing. 3, 2, 1. And into that Modified Burpee. Step it out. Step it back in into that Calf Raise. Step it out. Step it back in and Calf Raise up.

Good. Keep going. 3, 2, 1. And into that Plank. 30-second Plank, just holding it there. Now, Plank is not a time to drop down and rest. You're holding a strong Plank. Core on. Breathing.

You can hear my breathing probably. I'm quite tired. Keep going. 5 seconds. 5, 4, 3, 2, 1. And over into that Single Leg Glute Bridge for 30 seconds on one side only.

30 seconds, one side only. Again, I said that you can do it like this, whatever way feels more comfortable for you. 5 seconds on this side. 5, 4, 3, 2, 1.

Swap legs. Guys, if you're finding a single leg difficult, you can always just do a Glute Bridge on both legs. But it's totally up to you. Modify your workouts to suit you. This is our last exercise. Everyone, last exercise. Really push through, and then you're done. You're done for today.

Keep going. 3, 2, 1. And done. That is our 15-minute workout. Just goes to show, you can get a great workout in any time, anywhere. You do not need equipment. If you're a beginner, I hope you enjoyed this workout. I hope you could get through it. Modify the workout to suit you, ladies. Absolutely do not forget that. If you like workouts like these, then you can check out my BBG Zero Equipment program in the Sweat app. I will see you tomorrow for another workout.