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.
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.
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!
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!
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.