I’ve designed a comprehensive 12-week workout plan inspired by Kayla Itsines, a popular name in the fitness industry. She is a fitness trainer, entrepreneur, and co-creator of the Bikni Body Guide (BBG), as well as the founder of Sweat.com.
This program involves a combination of strength, cardio, and stretching exercises. It is designed especially for females who want to get in shape and move freely.
If you are one of her admirers and want to try her program, save this routine.
Kayla Itsines Program Summary
| Exercise Type | Resistance, Cardio, and Stretching |
| Equipment Needed | Dumbbells, Mat, and Bands |
| Sessions per Week | Six |
| Duration per Session | 25-40 minutes |
| Program Goal | Build Muscle and Endurance & Improve Appearance |
| Program Difficulty | Beginner to Intermediate |
| Experienced Needed | Intermediate to Advanced |
| Target Gender | Females (preferable) |
| Suitable Age Group | 16-40 years |
| Program Duration | 12 Weeks |
12-Week Fitness Enhancement Workout Plan inspired by Kayla Itsines
This program involves exercising six times weekly, with 3 sessions for strength training, two for cardio, and one for stretching in the first eight weeks, and 4 sessions for resistance training and cardio each in the last 4 weeks.
Instructions:
Complete a 28-minute workout. Each workout consists of two different 7-minute circuits.
- Warm-Up (5 minutes): Do light cardio (like jogging in place) and dynamic stretches (like leg swings and arm circles).
- Circuit 1 & 2 (28 minutes): Set a timer for 7 minutes and complete the exercises in the circuit as many times as you can before the timer runs out. Rest for 60 seconds, then do the same in the second circuit.
Weeks 1-4
- Monday: Lower Body Strength Training
- Tuesday: Low-Intensity Cardio
- Wednesday: Upper Body Strength Training
- Thursday: Low-Intensity Cardio
- Friday: Full Body Strength Training
- Saturday: Stretching
- Sunday: OFF
Monday: Lower Body Strength Training
| Circuit 1 | Circuit 2 |
|---|---|
| Pop Squat & Twist (12 reps) | Jump Lunge (8 reps per side) |
| Reverse Lunge (10 reps per side) | Lateral Lunge (10 reps per side) |
| Glute Bridge (15 reps) | Double-Pulse Squat (15 reps) |
| Total 2 rounds | Total 2 rounds |
Tuesday: Low-Intensity Cardio
Perform one or two of the following exercises for 20-30 minutes at a low to medium pace.
- Brisk Walking (Walk at a pace that elevates your heart rate but doesn’t leave you breathless)
- Cycling (use a stationary bike or cycle outdoors at a steady pace)
- Elliptical Cross Trainer
- Swimming
- Rowing
Wednesday: Upper Body Strength Training
| Circuit 1 | Circuit 2 |
|---|---|
| Lie-down Press-up (10 reps) | Alternating Superman (10 per side) |
| Mountain Climber (10 reps per side) | Commando/Plank to Up (10 reps per side) |
| Bent-leg Raise (15 reps) | Banded 1-Arm Seated Row (10 per side) |
| Total 2 rounds | Total 2 rounds |
Thursday: Low-Intensity Cardio
Perform one or two of the following exercises for 20-30 minutes at a moderate pace.
- Brisk Walking
- Cycling
- Elliptical Cross Trainer
- Swimming
- Rowing
Friday: Full Body Strength Training
| Circuit 1 | Circuit 2 |
|---|---|
| Burpee 10 reps | Jump Squat (15 reps) |
| Reverse Lunge to Knee-up (10 reps per side) | Caterpillar Walk (10 reps) |
| Plank to Knee Tap (10 reps per side) | Bent-leg Jackknife (15 reps) |
| Total 2 rounds | Total 2 rounds |
Saturday: Stretching
| Circuit 1 | Circuit 2 |
|---|---|
| 15-sec Warrior I | Standing Quad Stretch (10-sec per side) |
| 15-sec Downward Facing Dog | Child’s Pose (15-second stretch) |
| 15-sec Upward Salute | Knee to Chest Stretch (10-second/side) |
| Cat Cow Pose (5 reps each with 5-second hold) | Cobra Pose (15-second stretch) |
| Total 2 rounds | Total 2 rounds |
Weeks 5-8
- Monday: Lower Body Strength Training
- Tuesday: Low-Intensity Cardio
- Wednesday: Upper Body Strength Training
- Thursday: Low-Intensity Cardio
- Friday: Full Body Strength Training
- Saturday: Stretching
- Sunday: OFF
Monday: Lower Body Strength Training
| Circuit 1 | Circuit 1 |
|---|---|
| DB Goblet Squat (15 reps) | Front Lunges (10/leg) |
| Dumbbell RDL (12 reps) | Lying Leg Curls (15 reps) |
| Glute Bridge (15 reps) | Single Leg Calf Raises (10/leg) |
| 2-3 rounds | 2-3 rounds |
Tuesday: Low-Intensity Cardio
Perform one or two of the following exercises for 20-30 minutes at a moderate pace.
- Brisk Walking
- Cycling
- Elliptical Cross Trainer
- Swimming
- Rowing
Wednesday: Upper Body Strength Training
| Circuit 1 | Circuit 2 |
|---|---|
| Squat Clean & Press (15 reps) | Sit Ups (20 reps) |
| Tricep Dips (15 reps) | Mountain Climber Push Up (4 MC + 1 PU) |
| Commando (12 reps per side) | Leg Raises (15 reps) |
| Straight leg Jackknife (20 reps) | Lay Down Push Up (15 reps) |
| Total 2 rounds | Total 2 rounds |
Thursday: Low-Intensity Cardio
Perform one or two of the following exercises for 20-30 minutes at a moderate pace.
- Brisk Walking
- Cycling
- Elliptical Cross Trainer
- Swimming
- Rowing
Friday: Full Body Strength Training
| Circuit 1 | Circuit 2 |
|---|---|
| Medicine Ball Squat & Press (15 reps) | Burpees (10 reps) |
| Step Up to Knee Lift (15 reps per side) | Weigthed Step Up (15 reps per leg) |
| Bicycle Crunch (20 reps per side) | Straight Leg Sit Ups (15 reps) |
| Walking Lunges (12 reps per leg) | Push-ups (15 reps) |
| Total 2 rounds | Total 2 rounds |
Saturday: Stretching
| Circuit 1 | Circuit 2 |
|---|---|
| 15-sec Warrior I | Standing Quad Stretch (10-sec per side) |
| 15-sec Downward Facing Dog | Child’s Pose (15-second stretch) |
| 15-sec Upward Salute | Knee to Chest Stretch (10-second/side) |
| Cat Cow Pose (5 reps each with 5-second hold) | Cobra Pose (15-second stretch) |
| Total 2 rounds | Total 2 rounds |
Weeks 9-12
- Monday: Push Workout & Cardio
- Tuesday: Legs & Cardio
- Wednesday: Arms & Abs
- Thursday: Pull Workout
- Friday: Legs and Cardio
- Saturday: HIIT & Stretching
- Sunday: OFF
Monday: Push Workout & Cardio
| Circuit 1 | Circuit 2 |
|---|---|
| Mountain Climber (15 reps per side) | Alternating High Knee Tap (10/side) |
| DB Push Press (10-12 reps) | Incline DB Press (12-15 reps) |
| Bridge Press (15 reps) | Burpees (6-8 reps) |
| DB Skull Crusher (15 reps) | Side Plank Dips (10 reps per side) |
| 2-3 rounds | 2-3 rounds |
Tuesday: Legs and Cardio
| Circuit 1 | Circuit 2 |
|---|---|
| Jump Squats (15 reps) | X Jump Squat (8 reps per side) |
| Squats (15 reps) | Burpees (10 reps) |
| Lunges (12 reps per leg) | Weighted Step Ups (12 reps per leg) |
| Step Up to Knee Up (12 reps per leg) | Medicine Ball Squat to Press (15 reps) |
| Total 2 rounds | Total 2 rounds |
Wednesday: Arms & Abs
| Circuit 1 | Circuit 2 |
|---|---|
| Push Ups (15 reps) | Mountain Climbers (20 reps per side) |
| Medicine Ball Squat & Press (15 reps) | Ab Bikes/Bicycle (20 reps per side) |
| Lay Down Push Ups (15 reps) | Sit-Up with Twist (15 reps per side) |
| Triceps Dips (12 reps per leg) | Straight Leg Sit Ups (15 reps) |
| Total 2 rounds | Total 2 rounds |
Thursday: Pull Workout
| Circuit 1 | Circuit 2 |
|---|---|
| Bent-over DB Row (15 reps) | Rear Delt DB Row (15 reps) |
| Alternating Suprman (10 reps per side) | Floor IYT Raises (6-8 reps) |
| Concentration Curls (10 reps per arm) | DB Hang Clean (10-12 reps) |
| 2-3 rounds | 2-3 rounds |
Friday: Legs and Cardio
| Circuit 1 | Circuit 2 |
|---|---|
| Burpees (10 reps) | Jumping Rope (2 minutes) |
| Jump Lunges (10 reps per leg) | Walking Lunges (12 reps per leg) |
| Knee Ups (12 reps per leg) | Raised Reverse Lunges (15 reps per leg) |
| Sumo Squats (15 reps) | Jump Squats (15 reps) |
| Total 2 rounds | Total 2 rounds |
Saturday: High Intensity Cardio & Stretching
High-Intensity Cardio
Rest for one minute between each circuit. And for the last set, take a 30-60 second break in the middle, so you can train at higher intensity.
| Circuit | Exercises (30 seconds each) | Rounds |
|---|---|---|
| 1 | Kneel to Knee-Up, Lateral Lunge, & Glute Bridge Walkout | 3 |
| 2 | Plank Press, Rocking Chair Push-Up, High Plank + Alternating Superman | 3 |
| 3 | Bent-Leg Jackknife, Superman Hold, & Half Burpee | 3 |
| 4 | Lateral Bound & Glute Bridge | 2 |
| 5 | Lateral Shoot Through & Plank | 2 |
| 6 | Perform all 13 exercises from the previous circuits back-to-back. | 1 |
Stretching:
| Circuit 1 | Circuit 2 |
|---|---|
| 15-sec Warrior I | Standing Quad Stretch (10-sec per side) |
| 15-sec Downward Facing Dog | Seated Forward Bend (15-second) |
| 15-sec Upward Salute | Bird Dog Plank (10-second/side) |
| Glute Bridge (15-second hold) | Cobra Pose (15-second stretch) |
| Total 2 rounds | Total 2 rounds |
Frequently Asked Questions (FAQs)
Is This Program Suitable for Beginners?
This program involves circuit training, which can be challenging for beginners. If you are starting out, don’t follow everything as mentioned. Train at your own pace and bolster your foundational strength. Progress gradually by reducing rest time between sets or increasing activity time.
Is There a Diet Plan I Need to Follow?
Diet is as crucial as workout, whether you want to gain muscle or lose fat. I’ve designed a meal plan for both fitness goals. Follow this low-calorie meal plan if you want to lose fat, and a higher-calorie program to gain weight and muscle.
How to Progressively Overload?
There are various ways to make your workout challenging and level up your fitness. For example, you can increase the number of reps, decrease the rest time, and choose more advanced exercises. When you can complete all the circuits easily, it is time to progress your workout.
Can I Build a Lot of Muscle with These Workouts?
This Kayla Itsines’ training program is designed to enhance overall fitness. It focuses on improving cardiovascular health and functional fitness and building lean, toned muscle. While you will definitely get stronger, it won’t make you bigger like bodybuilders.
