This Exclusive Workout From Kayla Itsines Will Give You A Major Total-Body Burn

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Fitness trainer Kayla Itsines created an exclusive total-body workout for SELF. Then she came to New York City to show us how it’s done. Talk about personal training!

Watch the video below to see Kayla demonstrate the right way to do each move. While she makes it look easy, it’s definitely not—but you can make this total-body workout as challenging as you want. If you really want to feel the burn, pick up the pace and do the circuits as many times as possible during the allotted time. The whole thing will take you 28 minutes, so prepare to werk!

Check out the video and read the form tips from Kayla below. Then put on your sneakers and get ready to train like Kayla.

Circuit 1: Set your timer for seven minutes and complete the circuit as many times as you can until the timer goes off.

1. X Jump — 24 reps (12 per side)

• Stand with feet slightly wider than shoulder-width apart. Looking straight ahead, squat down while keeping your knees in line with your toes.
• Lean your body forward slightly and squat low enough so that you are able to touch your left foot with your right hand.
• Now jump up, extending your legs fully, and land in the squat position, repeating on the opposite side. That means you’ll reach your left hand toward your right foot.
• Continue alternating sides until you complete 24 reps (12 on each side).

2. Drop Push-Up — 15 reps

• Start standing. Fold forward and place your palms on the floor.
• Keep your arms still and kick both of your feet back so that your legs are completely extended.
• As soon as your feet touch the floor behind you, bend your elbows and lower your torso toward the floor until your arms form a 90-degree angle. Be sure to keep your back straight and core tight.
• Straighten your arms, then jump both of your feet toward your hands and stand tall. Do 15 reps.

3. Straight-Leg Sit-Up + Twist — 20 reps (10 per side)

• Start faceup on your mat with your hands behind your earlobes. Engage your abdominal muscles by drawing your belly button toward your spine. This is your starting position.
• Keep your heels firmly planted on the floor and slowly lift your head, shoulder blades, and torso off the floor. Don’t use your arms for momentum!
• As you sit up, extend your left arm and twist your torso so that you’re reaching your left hand to the outside of your right shin. Slowly untwist and lower your torso back to the starting position.
• Repeat using your right arm and twisting over the left side of your body. Continue alternating between left and right for 20 reps, 10 on each side.

4. Burpee — 10 reps

• Stand tall with feet slightly wider than shoulder-width apart. Looking straight ahead, bend your knees and place your hands on the floor directly in front of your feet.
• Kick your feet back so that you are in high plank with your legs completely extended behind you. Your body should be in one straight line from head to toe.
• Jump both of your feet in toward your hands, but be sure to keep your feet remain shoulder-width apart.
• Now jump as high as you can and extend your arms above your head.
• Land in a neutral standing position with a soft bend in your knees. Do 10 reps.

Now take a 30-second break.

::Towels off, tells self I got this.:: 

Circuit 2: Set your timer for seven minutes and complete the circuit as many times as you can until the timer goes off.

1. X-Mountain Climber — 40 reps (20 each side)

• Start in high plank.
• Keep your left foot on the floor and bring your right knee under your torso toward your left elbow. Then return your right foot to high plank position.
• Now keep your right foot on the floor and bring your left knee toward your right elbow. Return to high plank.
• Continue alternating between sides until you complete 40 reps (20 each side). Gradually increase your speed and make sure that the moving leg does not touch the floor.

2. Knee Up — 16 reps (8 each side)

• Stand behind a bench with feet slightly wider than shoulder-width apart.
• Firmly plant your entire right foot on the bench making sure your knee is not extending beyond your toes. This is your starting position.
• Push your right heel down and stand up. Avoid pushing through your toes to prevent placing additional pressure on your shin, knee, and quadricep.
• As you straighten your right leg, bend your left knee and bring it to hip height in front of you.
• Return your left foot to the ground. Do 8 reps, then switch sides and repeat.

3. Straight-Leg Raise — 20 reps

• Start faceup on your mat and place both hands under your tailbone. Engage your abdominal muscles by drawing your belly button toward your spine. Lift your shoulder blades off the mat. This is your starting position.
• Keeping your feet together, slowly raise your legs off the floor. 
Continue raising your legs until your feet are above your hips and lift your butt a few inches off the floor.
• Now slowly lower your legs until they are hovering just above the floor. Do 20 reps.

4. Double Pulse Triceps Dip — 10 reps

• Start seated on a bench. Position your hands on the edge of the bench under your glutes and directly below your shoulders with your fingers facing toward you.
 Shift your glutes off the bench. This is your starting position.
• Lower your body by bending your elbows until you create a 90-degree angle with your arms. Be sure that your elbows are pointing directly behind you.
• Push through your palms to straighten your arms slightly—don’t extend your arms entirely just yet. Bend your elbows and lower glutes toward the floor again. You’ll do this “pulse” a total of two times.
• Now fully extend your arms back to the starting position. Avoid using your legs to assist you and always try and maintain an upright position. Do 10 reps.

Now complete circuit 1 and 2 one more time.

Listen to your body, work at the pace that’s right for you, and crush all 28 minutes!

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