Locked Indoors? Kayla Itsines' Zero-Equipment Workout Is All You Need To Tone Your Legs And Abs

The coronavirus pandemic has forced us to stay indoors. All our plans of staying fit and maintaining our physique or figure have gone for a toss. Most of the gyms are shut, and even if they were open, there was always a high risk of contracting the virus. So, what do we do in such a time? Well, switching to a zero-equipment programme could well be one of the ways to stay fit because waiting for gyms to open and then resuming the workout may be a long way off.

 Quick Zero-Equipment Leg And Abs Workout

Kayla Itsines, fitness expert, has shared a 15-minute regimen for legs and abs on her Instagram handle, along with a video. The caption reads: "Got a spare 15-minutes? Try this quick legs and abs workout now (or save it for later)!"

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A post shared by KAYLA ITSINES (@kayla_itsines)

Itsines says the zero-equipment workout is quick and effective, and can be done any time throughout the day, anywhere. The 15-minute regime includes one triset (three exercises performed in a row with no rest), and two supersets (two exercises performed in a row with no break).

“Complete each triset / superset with a 1-minute break in between,” the trainer added.

Here's the workout:

Triset

• Squat and hip rotation for 30 seconds
• Modified jump lunge for 30 seconds
• Straddle hinge for 30 seconds
• Complete 3 laps and then rest for 60 seconds

Superset

• Reverse table top for 30 seconds
• Plank and leg lift for 30 seconds
• Complete 3 laps and then rest for 60 seconds

Superset finisher

• Ab bikes for 30 seconds
• Half burpees for 30 seconds
• Complete 2 laps

"Not only are they easy to follow, but these low-intensity exercises are effective at engaging your entire core to ensure you get the most out of your ab workout," she wrote in the post.

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A post shared by KAYLA ITSINES (@kayla_itsines)

The regimen as follows:

• X Crunch - 20 reps (10 per side)
• Heel tap - 20 reps (10 per side)
• Bent-leg raise - 20 reps (10 per side)
• Hover to plank - 10 reps
• Side plank - 40 sec (20 per side)
• Complete 2 laps

Given the times we are in, Itsines majorly focuses on exercises involving zero equipment. If you are a fitness enthusiast, who is a bit worried about your workouts, you might want to try these at-home exercises.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.