Health

Digital Exclusive: Kayla Itsines’ 7-Minute Total Body Workout

by Jeanine Asencio 2:24 PM, January 10, 2017

Aired January 10, 2017

If you dream of being fitter and healthier, but always feel like time is working against you, don’t sweat! (Or actually… do sweat!) Fitness expert and Instagram superstar (with more than 6 MILLION followers) Kayla Itsines created a quick exclusive 7-minute total body workout just for Rachael Ray fans!

If you’re a fan of her Bikini Body Guide (#BBG) which features her 28-minute routines, you’ll definitely love this one when you’re pressed for time. Whether you do it before work in the morning or squeeze it in during your lunch break, you’ll be happy you did it.

Watch Kayla demo the full workout in the video above!

While we know how excited you all are about doing this, it’s important that you maintain proper form to avoid injury, so take your time in the beginning until you get it down pat!

SET YOUR TIMER FOR 7 MINUTES

Aim to complete the 4 exercises in the below circuit as many times as you can before the timer goes off.

Once completed, take a 30 second break.

Reset your timer to 7 minutes and complete the circuit again for your full 14 minute workout!

 

1) X Hop -- 24 Reps

Breakdown: The sequence will be: squat, lunge left leg forward, squat, lunge right leg forward.

Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes.

Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position.

Propel your body upwards into the air. Extend and reposition both of your legs to land in a lunge position with your LEFT leg forward and RIGHT leg back. Ensure that your weight is distributed equally between both legs.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land back into squat position.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land in a lunge position with your RIGHT leg forward and LEFT leg back.

Continue alternating between lunge and squat movements for the specified number of repetitions.

Each movement of the feet is equivalent to one repetition.


SNEAK PEEK FROM KAYLA’S NEW BOOK: Fattoush Salad

 

2) Burpee + Tuck Jump -- 10 Reps

Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet.

Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet.

Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Propel your body upwards into the air and tuck in both your elbows and knees.

Extend both your legs and arms to land in squat position.

When landing, ensure that you maintain “soft” knees to prevent injury. Repeat x 10
 

SNEAK PEEK FROM KAYLA’S NEW BOOK: Mediterranean Nachos

 

3) Sumo Squat Jump -- 15 Reps

Plant both feet on the floor further than shoulder width apart. Point both feet slightly outward.

Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. This is called sumo squat position.

Propel your body upwards into the air. Extend both your legs and your hips before landing back into sumo squat position.

When landing, ensure that you maintain "soft" knees to prevent injury. Repeat x 15.
 

SNEAK PEEK FROM KAYLA’S NEW BOOK: Healthy Kitchen Essentials for 2017

 

4) Snap Push-Up -- 10 Reps

Place a step horizontally in front of you. Place both hands on the step slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

Whilst maintaining a straight back and stabilizing through your abdominals, bend your elbows and lower your torso towards the step until your arms form a 90 degree angle. Push through your chest and extend your arms to lift your body back into starting position.

Jump both of your feet in towards the step, ensuring that your feet remain shoulder width apart. Keeping your body weight on your hands, kick both of your feet backwards into starting position. Repeat x 10.

Combine this workout with 200+ healthy recipes + tips from her new book The Bikini Body 28-Day Healthy Eating & Lifestyle Guide to help you feel great all year long!


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