So you've already tackled week one of Kayla Itsines's four-week no-equipment workout plan [1] that she created exclusively for POPSUGAR, and it's time to move on to week two! Week two, which you'll repeat in week four, includes tons of bodyweight-only moves to get your heart rate up and tone and strengthen your muscles. Since you only need a mat, water bottle, and towel, this workout plan proves you can break a sweat any time, anywhere — no excuses!
Just like in week one, 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 legs, one day for arms and abs, and one day for your full body. Three days a week you will do low-intensity steady-state cardio [2] (LISS), such as power walking, swimming, biking, or another type of cardio workout for 30-60 minutes. And you'll also get a rest day, where you can do active recovery [3] (walk around your neighborhood, for example), stretch [4] and foam roll [5], or just take it completely easy.
Take a look at week two of the plan below, which you'll repeat on week four. Scroll through to get each specific resistance-training plan for the three days of the week. For more workouts and challenges from Kayla, visit her Sweat app [6].
4-Week No-Equipment Workout Plan, Weeks 2 and 4
Before each workout, start with a dynamic warmup [7] to activate your muscles and get your blood flowing. Then, finish each workout with a cooldown — we like this 10-minute stretching routine [8].
| Day | Workout |
|---|---|
| Monday | Legs [9] |
| Tuesday | LISS |
| Wednesday | Arms and Abs [10] |
| Thursday | LISS |
| Friday | Full Body [11] |
| Saturday | LISS |
| Sunday | Rest Day |
4-Week No-Equipment Workout Plan Weeks 2 and 4: Legs
For leg day, you'll perform moves like jump squats, high knees, and skater lunges to target your lower body and get your heart rate up. 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 2 and 4: Legs [12]
4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms and Abs
Strengthen and tone your upper body and core with this workout, which includes X planks, X mountain climbers, and half burpees with plank jacks. 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 2 and 4: Arms and Abs [13]
4-Week No-Equipment Workout Plan Weeks 2 and 4: Full Body
This full-body workout will get your cardio in with burpees and jump lunges and help you build strength with sumo squat pulses and plank and leg lifts. 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 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 complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Full Body [14]
