What is High Intensity Zero Equipment with Kayla?

High Intensity Zero Equipment with Kayla is a high-intensity circuit training program that has been created by Sweat trainer, Kayla Itsines. Following the same structure as her High Intensity with Kayla program, Kayla hopes to inspire women to put their own health first and develop the inner confidence that comes with showing up for themselves! Kayla created the High Intensity Zero Equipment program to provide women with the opportunity to increase their overall strength and fitness almost anywhere - including the comfort of their own home, without the need for any equipment.

High Intensity Zero Equipment with Kayla consists of 3-7 high-intensity resistance training workouts per week, all below 30 minutes each, as well as incorporating cardio and recovery sessions. Combining bodyweight strength and plyometric exercises, High Intensity Zero Equipment is a progressive program and the intensity will gradually increase each week, allowing members to work towards their fitness goals.

The 34-week program is suitable for everyone, and includes a 4-week beginner program to help you build your base fitness if you are just starting out! 

Kayla Itsines’ High Intensity Zero Equipment program is available exclusively in the Sweat app. To get started, you can download the Sweat app from the App Store and the Google Play Store, or access your workouts in the Web App version here. 

How does High Intensity Zero Equipment with Kayla work? 

High Intensity Zero Equipment is a 30-week training program with an additional 4-week beginner program. Similar to Sweat Trainer, Kayla Itsines’ original High Intensity program, High Intensity Zero Equipment features her signature plyometric style of training in 28 minutes or less! 

Each week in High Intensity Zero Equipment, you will be provided with the following suggested goals. 

• Resistance x 3-4 
• Cardio  (Low Intensity Cardio) x 1-2
• Recovery x 1

Along with the above, Kayla has added in additional workouts for those that wish to increase their resistance workouts each week. These are always optional.

• Resistance x 2-3
• Cardio x 1
• Recovery x 2

As you progress through the program, your Resistance workouts will increase from 3 to 4 sessions per week after Week 5 and High-Intensity Cardio (HIIT) sessions will be introduced as optional from Week 9. 

What do the workouts involve?

Full Body Circuit - HICT (High-Intensity Circuit Training) 

These sessions involve 3 separate circuits split into ‘Upper Body & Cardio’, ‘Lower Body & Cardio’, and ‘Core & Cardio’. Each of these includes 4 exercises at 30 seconds per exercise for 3 laps. There is a 5-second transition between exercises and each circuit equates to 7 minutes. Each workout finishes with a superset, consisting of 2 x 30-second exercises, repeated 4 times. The total workout time is 28 minutes, excluding a warm-up and cool-down. 

Full Body Bootcamp
This workout follows the same format as Kayla’s famous World Tour workout. It includes 5 separate circuits and ends with a high paced finisher, running through all the completed exercises at a greater intensity! The total workout time is 28 minutes, excluding a warm-up and cool-down. 

Arms & Abs/Full Body Chair
These sessions are set out just like Kayla’s original High Intensity program, with each session running for 28 minutes and consisting of 4 x 7minute circuits. Follow the number of repetitions written next to each exercise, aiming to complete the four exercises in each circuit as many times as you can in seven minutes.

The Full Body Chair workout will require a chair to be able to complete this session. This is the only workout that will require a piece of equipment.

Express workouts
Fast-paced and quick workouts between 10-15 minutes! Express workouts consist of 7 x 30-second exercises, repeated for 3 laps. A transition between each exercise will allow time to swap from one exercise to the other.
HIIT Cardio
Available from week 25 onwards, HIIT Cardio is added to the collection of workouts available. The workout is made up of four supersets that focus on different areas of the body (legs, arms, abs and full-body). The exercises included in the supersets are all timed-based. The workout finishes with a wrap-up of all exercises for a full-body sweat!

Warm-Up
The warm-ups are time-based. Warm-ups include mobility exercises, dynamic stretches, and anaerobic exercise, to get you ready to go! It’s really important to warm up before your workout to prevent the risk of any potential injury!

For some great warm-up ideas and to learn more about the importance of incorporating a good warm-up into your routine, check out Kayla’s blog!

Cool Down

At the end of each High Intensity Zero Equipment workout, you will find a cool-down session to help promote recovery, prevent injury, improve flexibility, and promote even blood flow throughout your body.
 

What Equipment do I need? 

High Intensity Zero Equipment with Kayla incorporates bodyweight exercises so that your workouts can be completed anywhere — at home, in the gym or outdoors!

You will only require the space of a yoga mat to complete this program, with the yoga mat being optional. 

Zero equipment required means zero excuses.

Each week you will be provided with an optional ‘Full Body Chair’ workout which requires a chair. If you do not have a stable chair, you can substitute for a bench, couch, step, coffee table or even your local park bench/chair.

When selecting alternatives, it is important to ensure that they are both safe and secure prior to commencing your workout.

To help you get started with bodyweight training, see our ‘How To Get Started With Bodyweight Exercises’ article. 

What is the difference between High Intensity with Kayla and High Intensity Zero Equipment with Kayla?

If you love Kayla’s original High Intensity program but didn’t have access to the required equipment to continue, High Intensity Zero Equipment is the program for you. Just like the name suggests, no equipment is needed to complete the high-intensity workouts in Kayla’s newest training program. 

High Intensity Zero Equipment relies completely on bodyweight exercises to get your workout done, with no excuses. Kayla has added over 70 unique bodyweight exercises that you won’t find in High Intensity with Kayla. For variety and an extra challenge, you also have the choice of an additional workout that includes a chair, but this is completely optional.

Like High Intensity with Kayla, High Intensity Zero Equipment uses Kayla’s signature 28-minute resistance workouts, but with a twist! Alongside the original High Intensity resistance workouts, High Intensity Zero Equipment includes three new styles of training. 

• Full Body Bootcamp
• Full Body Circuit
• Express Workouts 
• HIIT Cardio

Exclusive to High Intensity Zero Equipment, all time-based workouts automatically transition between exercises, meaning you won’t need to reach for your phone! 

High Intensity Zero Equipment can be a great way to get your workout done, no matter where you are - no equipment, no barriers, no excuses!

For more information, check out our article ‘Which Sweat Program is Best For Me? ’.