Kayla Itsines in Two-Piece Workout Gear Shares "Arm Burning" Workout

Kayla Itsines is getting her arms ready for summer. In a new social media post the fitness trainer and influencer flaunts her amazingly fit arms while demonstrating an effective at-home workout. “Exercises to get your arms burning!!” she captioned the post. “Girl!! You killed it!!” commented one of her followers. “Amazing arms work but also core strength loaded🔥” added another. How does the fitness pro approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits and all the details about her arm burning workout.

1. No Fad Diets

Kayla’s eating habits are consistent. "My diet hasn’t really changed much over the course of my career," she recently told Women’s Health. She doesn't count calories, restrict herself, or follow a specific diet plan. “I do not recommend trying to follow ‘diet trends’ that you don't enjoy, I don't think that restricting what you eat is a sustainable way to live. Once I tried to cut down my carbs to support Tobi (he was on a diet for a bodybuilding competition) and... it did not end well lol. I was craving sugar and junk food that I never usually like to eat!!”⁣ she added in an Instagram post.

2. Mediterranean Style Eating

Kayla eats according to the Mediterranean diet – lots of fresh fruit and vegetables, meat, fish, pasta, olive oil, lemon juice, and oregano. "I grew up in a Greek family in which food is the most important thing in the whole world," she told Women’s Health. "As a rule, I don’t think about what I need to eliminate from my diet. Rather than cutting things out, I would add good things in."

3. Complex Carbohydrates

Kayla doesn’t advocate a no-carbs diet. “Complex carbs like wholemeal bread, brown rice, quinoa or wholemeal pasta can provide your body with great nutrients and keep you fuller for longer. So you need to find what works for YOU, but don't be afraid to include carbs as part of your diet!⁣” she wrote on Instagram.

4. Breakfast

Kayla doesn’t skip her morning meal. "I usually wake up hungry, so the first thing I want to do is eat, not train," she told Women’s Health. "I want to make sure that I have enough fuel in my body to be able to work out.⁣⁣" Her first meal of the day is “probably going to sound disgusting," she said. It is "two pieces of toast with olive oil, anchovies, tomato, and olives on them.”

5. Indulging on the Weekend

Kayla eats home most of the week but dines out on the weekend. "I go out for breakfast every Saturday morning with my family and I order this dish every. single. time,” she told Women’s Health.

6. HIIT Workouts

Kayla Itsines/Instagram

Kaylla’s method, ​​High Intensity with Kayla Itsines program, consists of short but effective workouts. “I designed High Intensity with Kayla to help women everywhere achieve their fitness goals in workouts that require minimal equipment and only 28 minutes of your time — I wanted my program to be FLEXIBLE for women who have busy lives,” she says on her website. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective. She also abides by progressive overload: As you progress and your fitness improves, the workouts become more challenging so that you can continue to achieve results.

7. Here Is Her At-Home Arm Burner

Here is Kayla’s arm workout, which she recommends doing three rounds of:

✔️ Push Up - 15 reps

✔️ X Plank - 15 reps

✔️ Commando - 15 reps

✔️ Shoulder Tap - 15 reps

Kayla Itsines, the globally renowned fitness influencer and creator of the Sweat app, continues to inspire millions with her dedication to health, fitness, and well-being. Through her social media platforms, Kayla shares not just workouts but also insights into her personal lifestyle, from the importance of balanced meals to the need for intentional training. Her approach is holistic, emphasizing both physical fitness and mental wellness. Whether she’s demonstrating a high-intensity workout, offering advice on how to train with purpose, or reminding her followers of the importance of self-care, Kayla's message is clear: fitness is a lifelong journey. In this article, we delve into some of Kayla's key fitness philosophies and routines, offering a glimpse into how she maintains her incredible physique while inspiring others to do the same.

1. She Eats Balanced Meals

Itsines reflects on the importance of balanced meals, a practice deeply rooted in her upbringing. She expresses gratitude for having grown up in a household where food was treated with respect and care, always reflecting a healthy mindset. The meals she enjoyed were not just nutritious but also delicious, embodying the word "balanced." Her Mediterranean background played a significant role in shaping this approach to food, where every meal was a celebration and a way to bring family together. Now, as a mother, she strives to pass down the same philosophy to her children, Arna and Jax. Kayla emphasizes that food should never be something you feel you need to "earn," advocating for a healthy and guilt-free relationship with eating.

2. She Mixes High Intensity Workouts With Weight Training

For those who love to combine high-intensity workouts with weight training, Itsines has created the perfect routine. She recently shared a fun and challenging workout that includes both strength and cardio elements, ensuring a full-body burn. The workout begins with a warm-up to stretch and open up the hips, preparing the body for the intense session ahead. The main workout consists of exercises like Goblet Squats, Single Leg Hip Thrusts, and Romanian Deadlifts, all interspersed with bursts of skipping to keep the heart rate up. Kayla's passion for fitness shines through as she encourages her followers to save the workout for later and enjoy the satisfying burn that comes with a well-rounded routine.

3. She Encourages You to Train Intentionally

As a personal trainer, Itsines often encounters people who train without clear intentions, simply following random workouts they find on social media. While platforms like Instagram and TikTok can provide workout inspiration, Kayla warns against blindly copying routines from unqualified sources, especially if they don't align with your personal fitness goals. She advises her followers to train with purpose, starting by identifying their "why"—the reason they are dedicating time to working out. By understanding their goals and seeking guidance from certified professionals, individuals can achieve better results. Kayla emphasizes the importance of consistency and following a structured plan, but also suggests that beginners explore different workout styles to discover what they enjoy most before committing to a specific regimen.

4. She Cares For Her Body

Itsines recently shared her experience of working with massage therapists and physiotherapists, emphasizing the importance of self-care, even for fitness professionals. Despite being a personal trainer herself, Kayla acknowledges that she, too, needs help from healthcare professionals to manage the physical demands of her job. She was surprised by a comment suggesting that as a trainer, she shouldn't need external help, a misconception she quickly dispels. Kayla explains that most athletes and trainers regularly work with professionals to prevent injuries and maintain their bodies, particularly when training at a high level. She shares that her most common injuries come from demonstrating improper techniques in her "what not to do" videos, and she also faces challenges from having had two children. Kayla stresses that taking care of your body is a lifelong commitment, one that doesn't end with achieving a fitness certification or reaching elite status.

5. She Works Her Core With This “No Equipment Abs Workout”

Kayla Itsines loves to work her core, and she recently shared an intense ab workout to help her followers do the same. The routine, which she demonstrated alongside Demi, consists of exercises like Ab Bikes, Leg Raises, and Side Plank Crunches, all designed to target the abdominal muscles effectively. With three rounds of this challenging sequence, Kayla promises a core workout that will leave you feeling the burn. She encourages those looking for a new challenge to try the workout through the Sweat app, offering a 7-day free trial to get started. This ab-focused session is perfect for anyone wanting to strengthen their core and achieve a toned midsection.