Free High Intensity With Kayla (Formerly BBG) Workout

Ladies, I’m so excited for you to do my High Intensity with Kayla Itsines (formerly BBG) workouts — they use minimal equipment and are designed to be done anywhere, anytime! 

Whether you exercise regularly, or you’re a beginner, this session will work up a sweat and train your whole body.

How to do this free High Intensity with Kayla workout

I designed my High Intensity with Kayla program for women looking to build strength and confidence while enjoying quick 28-minute workouts! That’s right, my workouts are only 28 minutes long! 

My high intensity circuit training includes plyometric workouts which is a form of “jump training”, meaning the workouts consist of exercises that make your muscles exert maximum force in a short amount of time. 

You need to complete the exercises in each circuit as many times as you can in 7 minutes.

Try and exercise for the entire 7 minutes - you stop when the timer stops! Just follow the number of reps written next to each exercise.

Once the timer stops after the first seven minutes, you rest for 30 seconds and then reset the timer for another seven minutes and start circuit two. You repeat this process twice to make 28-minutes!

This workout is inspired by my High Intensity with Kayla program, which means that you can do it anywhere, anytime. Of course, it wouldn’t be one of my workouts if you didn’t get a little sweaty.

Let’s do this!

As you become stronger, you might find you can complete more reps in less time, so you can push yourself to work a little faster. Just make sure you do the exercises with correct form to avoid injuring yourself. 

It’s not an easy workout but believe me, that feeling of accomplishment and the endorphin rush after you’ve finished makes it so worthwhile. 

 If you are already doing my High Intensity with Kayla program, you can either complete this workout as an additional challenge or replace it with a resistance session that is required from you. 

You can start High Intensity with Kayla today

I hope you loved this quick 28-minute workout and if you are new to my workouts, you now have a better understanding of my training style!

If you’re ready to start High Intensity with Kayla, you actually can do the workouts almost anywhere! Roll out an exercise mat on your floor at home, get outside in the fresh air or train in the gym — it is totally up to you. 

Make sure you warm-up before you start training (you can select a warm-up if you are using the app). Keep a drink bottle handy so that you can rehydrate during a rest as well.

To begin my program, all you will need to do is download the Sweat app, sign up and you can get started.

Please let me know how you went in the comments below, I would love to hear from you!