Fitness Model Kayla Itsines in Two-Piece Workout Gear Shares "Small Spaces Workout"

Kayla Itsines is a fitness model and influencer. She shares a lot of her workouts on Instagram. Recently, she shared an at-home workout on her page. Itsines captioned it, “No jumping. Minimal noise. Great for small spaces. Save this apartment-friendly workout👇🔥 Glute Bridge, 12 reps 🔥 Reverse Lunges, 20 reps (10 per side) 🔥 Squat, 12 reps 🔥 Single Leg Glute Bridge, 20 reps (10 per side) 🔥 Commando, 10 reps 🔥 Knee Push-Ups, 12 reps 🔥 Russian Twist, 20 reps (10 per side) 🔥 Leg Raises, 12 reps 3 rounds. Enjoy.”

1. She Does Glute Bridges

In her Instagram post, Itsines is seen doing glute bridges. This exercise has a lot of benefits. NASM reports, “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles. By increasing glute activation and strengthening the glutes, not only will your form get better in other exercises, but you might also gain the added benefit of reduced low back pain in your everyday life.”

2. She Does Lunges

Kayla Itsines/Instagram

Itsines is also seen doing lunges in her Instagram video. Lunges have a lot of health benefits, according to experts from ACE Fitness. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami. It doesn’t matter what lunge variation you do, as all of these muscles will be targeted, says Jonathan Olonade, a corrective exercise specialist and NASM-certified personal trainer with Life Time in Cinco Ranch, Texas.”

3. She Does Push-Ups

Kayla Itsines/Instagram

Itsines is seen doing knee push-ups in her Instagram post. According to Harvard Health, they have a lot of benefits. “The push-up engages your body from top to bottom. It works several muscle groups at once: the arms, chest, abdomen (core), hips, and legs. Push-ups also can be modified as needed.”

4. She Does Ab Exercises

Itsines shared this video on Instagram of herself doing different ab exercises. She captioned it, “Please apologise to your abs for me...SAVE for later. ✔️ Ab Bikes, 30 secs ✔️ Straight Leg Raise, 30 secs ✔️ Half Burpee, 30 secs ✔️ Straight Leg Jackknife, 12 reps ✔️ Side Plank with Crunch, 12 reps ✔️ Single Leg Ab Bikes, 30 secs ✔️ Mountain Climbers, 30 secs. Complete 3 rounds! Join me in the Sweat app and try my 3-week ab burn challenge! My 7-day trial allows you to try it for free - link in my bio.”

5. She Does Treadmill Exercises

Itsines is seen doing a warmup on the treadmill in this Instagram video. Healthy Talbot states that treadmill exercises have a lot of benefits. “Treadmills are mostly used for cardio training. However, this fitness machine can be used for more boosting your cardiovascular health. It’s ideal for strengthening your muscles, including glutes, thighs, and calves. With treadmill workouts, you can always optimize the sessions to suit your goals. For instance, inclining the treadmill will stretch out the calves and glutes harder. This will help to tone and build muscle mass in your buttocks, legs, and thighs.”

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.