Kayla Itsines's BBG [1] and other plans on her Sweat app [2] are known to garner serious results [3]. Luckily for us, she put together a free four-week no-equipment plan just for POPSUGAR readers! That's right, using only your body weight, you can strengthen and tone your whole body.
This plan is broken down into three types of workouts: resistance training, cardio, and a rest day. For three days a week, you will do a 28-minute resistance-training workout, including one day for arms and abs, one day for legs, and one day for your full body. Three days a week you will do low-intensity steady-state cardio [4] (LISS), such as power walking, swimming, biking, or another type of cardio workout for 30-60 minutes. And, perhaps most importantly, you'll get a rest day, where you can do active recovery [5] (take a stroll around your neighborhood, for example), stretch [6] and foam roll [7], or just take it completely easy.
This plan proves you can get in a good workout any time, anywhere — no excuses! The only things you need are a mat, water bottle, sweat towel, and your own body weight. Take a look at week one of the plan below, which you'll repeat on week three. Once you're done with week one, continue on to week two [8] (which you'll repeat in week four.)
Scroll through to get each specific resistance-training plan for the three days of the week. Now, time to get to work!
4-Week No-Equipment Workout Plan, Weeks 1 and 3
Before each workout, start with a dynamic warmup [9] to activate your muscles and get your blood flowing. Then, finish each workout with a cooldown — we like this 10-minute stretching routine [10].
| Day | Workout |
|---|---|
| Monday | Arms and Abs [11] |
| Tuesday | LISS |
| Wednesday | Legs [12] |
| Thursday | LISS |
| Friday | Full Body [13] |
| Saturday | LISS |
| Sunday | Rest Day |
4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs
This workout is a great way to strengthen and tone your upper body and core. Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the full arms and abs workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs [14]
4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs
For leg day, do this workout that targets your quads, glutes, hamstrings, and core using just your body weight. You'll perform moves like plank jacks, pop squats, and alternating lateral lunges. Not only do these exercises torch calories, but they will also strengthen your leg muscles.
Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the full leg workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs [15]
4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body
This full-body workout will get your cardio in with jump squats and help you build strength with side planks and single-leg glute bridges. Even if your muscles are a little tired from your other workouts, adding a full body session at the end of your week can help keep pushing you towards your goals.
Complete as many laps of the shown exercises as possible during each 7-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.
For the breakdown of the complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body [16]
