Full Body At Home Workout
Have you tried my High Intensity with Kayla program (formerly BBG) and found it too difficult? Or are you just starting your fitness journey and feeling intimidated by gym terminology you may not have heard before?
If you’re brand new to the Sweat Community— this one’s for you!
The Sweat app includes an eight-week introduction to High Intensity with Kayla and is the perfect program to help you build confidence and progress in your training. It uses fundamental movements to work your ENTIRE body in a home or gym environment.
For those women who are familiar with my signature high-intensity training style, the workouts you’ll find in my beginner program are all 28-minutes in length, so are ideal if you are short on time or just want to get your workout DONE!
To find out what I’m talking about, give this full-body beginner workout a go.
Try this beginner at home workout
For any resistance workout, make sure to warm up before you get started!
Grab a set of dumbbells, recovery band, your mat and let’s do this!
This beginner workout is made up of four circuits that contain three exercises each. Set a timer for seven minutes and complete the movements in Circuit 1, taking a 30-second rest at the end of each lap so you can maintain your form throughout the whole workout. Rest for 60 seconds before beginning Circuit 2. Repeat both circuits again for a full 28-minute workout!
1. Glute Bridge
10 REPS
2. Single-Arm Seated Row
12 REPS 6 Per Side
3. High Plank
25 SECS
1. Side Raise
10 REPS
2. Static Lunge
12 REPS 6 Per Side
3. Heel Tap
12 REPS 6 Per Side
1. Glute Bridge
10 REPS
2. Single-Arm Seated Row
12 REPS 6 Per Side
3. High Plank
25 SECS
1. Side Raise
10 REPS
2. Static Lunge
12 REPS 6 Per Side
3. Heel Tap
12 REPS 6 Per Side
For those who haven’t yet built up a base level of fitness, jumping exercises can seem scary. In my beginner weeks you’ll build up gradually towards jumping exercises — in the beginning you won’t see any!
High Intensity with Kayla is a progressive program. It is designed to slowly help increase your exercise knowledge and fitness.
When doing this beginner workout, you can follow my video demonstrations to complete each exercise with correct form. Take the time to focus on your technique and as your confidence improves, gradually speed up the exercises to get the reps done in seven minutes. And don’t forget to use your rest breaks too — this workout will get your heart rate up!
You’ll only need a few basic pieces of equipment to do my program. Don’t worry if you don’t have access to some of them — I often post alternatives on my social channels, or you can ask the Sweat Support Team for a recommendation.
Start your fitness journey with my beginner weeks
If you’re ready to begin your fitness journey, my beginner weeks will help you work towards reaching your goals.
The short, low-impact workouts will help you to establish a foundation of strength and coordination, using minimal equipment. This can help you to overcome any fears or obstacles that might be getting in the way of you starting a new training program.
For those women who prefer to train in the gym and want to learn how to incorporate large machines into their routine, try this Beginner High Intensity Strength workout.
Find what motivates you and to stick to a workout program that you LOVE!
How did you find this workout? Let me know in the comments below!
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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