In just two years of age, Kayla Itsines, the 24-year-old has become a global fitness inspiration from when he was just another personal trainer in Adelaide, Australia. Her time-saving workouts are SO good, they’ve transformed the bodies of millions of women worldwide and helped her gain more than four million followers on Instagram.

How it all began?

A passion for fitness only comes from discovering strength in exercise at your most vulnerable times. Kayla’s origin story has a similar reason for taking up fitness as a full-time occupation.

Growing up as a child, she was underweight and unhealthy and was eventually diagnosed with endometriosis. By the time she turned 16, she had already had surgery for her condition. Despite this, doctors said she may never be able to give birth to a child. Unwilling to surrender to her helpless circumstances, she went online to do her research. The only solution she could find to rise above her discomfort was to exercise and eat as healthily as possible. From there, the gym became a source of liberation, and by the time she was 19, she was certified as a personal trainer.

Kayla’s super workout design for women worldwide

Itsines began her career visiting her clients to provide personal training. Not being able to bring much equipment to her sessions other than a few free weights, she started putting together short workouts of under 30 minutes.

A combination of high-intensity plyometric movements combined with bodyweight resistance exercises, they required no flashy attitude, yet were as brutal as rigorous training should be. These workouts are available as downloadable PDF files on her website www.kaylaitsines.com and are now being updated to a mobile app called Sweat With Kayla .

Her signature moves gained popularity in her boot camp group classes. When she started posting transformation pictures of her clients on Instagram, the popularity of her workouts spread like wildfire across the internet. By spring 2015 she should have started her world tour as a boot camp instructor! Their passionate followers worldwide proudly refer to themselves as #KaylasArmy.

Kaylas Top-Trainingsprinzipien

• Learn the art of skipping and performing the perfect burpee. These are powerful cardio skills that you can use to get a quick workout anytime, anywhere. Combined with regular strength training, these cardio moves alone will deliver results equivalent to an expensive gym membership!
• Attack your abs from every angle. Don’t just limit yourself to crunches and sit-ups. Combine them with exercises to work your lower back and obliques, as well as stability training. The following beginner-friendly video shows a quick abs shift with three exercises from Itsines.

• There is no bodyweight exercise to be easy. As you get stronger you can make it more and more difficult. Think basic squats, lunges, and push-ups are easy? Run them in a circuit combined with skipping. Get an idea of ​​what total body cardio looks like in the video below that Kayla demonstrated for Elle.
• Lounger Pushups: Simple pushups just aren’t hard enough for Kayla’s Bootcamp. Build unbeatably strong shoulders and arms by resting your body fully on the floor and stretching your arms forward to perform each press from the dead end, as shown in the video below.
• For consistent and time-efficient results, perform a full-body workout three times a week, updated every month. Don’t rely on long, steady cardio for more than a few times a week. That could prove counterproductive.

• Reserve a day for flexibility training, stretching, and foam rolling. It prepares your body for another week of strenuous workouts.

Kayla’s best nutrition advice

Get the word “diet” out of your mind, as most people associate it with temporarily eliminating a certain food group, such as carbohydrates. Research foods and cultivate habits that you can stick to for the rest of your life. If you have a constant craving for chocolates or candy, you probably need to eat MORE carbs with a protein source and veggies in every meal.

Her only inflexible position is against the consumption of alcohol. She firmly believes that it is better to remove her from her life completely.