Kayla Itsines Shares 8-Move Express Workout for Toning Your Whole Body in No Time

If the holidays are making it harder to prioritize movement, try this quick and effective routine.

Kayla Itsines.Don Arnold/Getty Images

With the holiday season and the end of the year approaching, our days have become just that much busier. Between work, holiday party planning, gift shopping and family time, there doesn’t seem to be enough time in the day.

Now is often the time in which routines start to break down just a touch. Exercise seems to be the priority that most often falls off during this period, but we’re here to tell you that it doesn’t have to (and shouldn’t, if it offers you a wellness boost in the midst of your busy schedule).

All you need is the help of an effective express workout, courtesy of fitness instructor Kayla Itsines, to keep movement a priority. Her most recent eight-move workout is perfect for the holiday season (or anytime, really). It can be taken anywhere and there’s no equipment necessary.

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In a recent Instagram post, she suggested performing the following set three to five times.

1. Double pulse squat

Stand with your legs hip-width apart, then bend your knees and come down into a low squat position. Pulse up a couple inches, then back down. Return to stand. Repeat 15 times.

2. Push-up 

Start in a high plank position, with your back flat, core engaged and your hands directly beneath your shoulders. Press down toward the floor, then back up. Repeat eight times.

3. Side plank and hip lift

Come to a side plank on your forearm. Stagger your feet, bringing your top leg to rest on the ground in front of your bottom leg. Raise your lifted arm toward the ceiling. Lower your hips to the ground, then raise them back up. Perform 12 reps on each side.

4. Reverse lunge and knee-up 

Stand on your mat with your legs hip-width apart. Bring one leg back into a lunge position, lowering yourself toward the ground so that your back knee almost touches. As you come back to standing, drive your back leg up toward your chest. Return to reverse lunge position. Repeat 12 times on each side.

5. X plank and mountain climber 

Start in a high plank position, with your hands underneath your shoulders and your legs a little wider than hip-width apart. Lift your hips up, bringing one hand back to touch your opposite foot. Return to plank, then repeat on the other side. Return to plank, then perform four mountain climbers. Perform the combo move 10 times.

6. Plank dips

Start in a low plank position with your forearms down on the ground. Begin to waterfall your hips, bringing them down toward the ground on one side, while keeping your feet together. Come through center and bring your hips toward the opposite side. Repeat 20 times.

7. Ab bikes

Lay on your back with your hands behind your head, your head lifted off of the mat and your legs in table top. Crunch one knee in toward your opposite elbow, twisting your torso and extending your opposite leg long as you do so. Repeat on the other side. Perform 30 reps.

8. Glute bridges 

Lay on your back, with your feet on the mat and your knees lifted. Squeeze your glutes and lift your hips towards the ceiling, holding for a second, then return to the ground. Repeat 15 times.

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