Unless you’ve been living under a rock (or you’re not on Instagram), you know about Kayla Itsines. The fitness queen of IG (with 6.7 million followers!), creator of the #BBG program and Sweat with Kayla app, and author of The Bikini Body 28-Day Healthy Eating & Lifestyle Guidecreated this exclusive 7-minute bodyweight workout for us. The best part? It’s just four moves with no equipment, making it the perfect routine to do at home, on the go, or at the gym. “When you’re ready to get started with the workout, just remember to find a pace that suits you and your body!” Istines says.

How to do this workout: Familiarize yourself with the moves and proper form below (then scroll down to check out the video version). Set a timer for 7 minutes and aim to complete the exercises in order in the circuit as many times as you can before time is up. While you’re aiming to complete each exercise as quickly as possible, it is important that you maintain proper form.

1. Snap Push-Up

Start in a high plank position. While maintaining a straight back and stabilizing through core, bend elbows and lower torso to floor until arms form a 90-degree angle. Push through chest and extend arms to lift body back into starting position. Jump both feet in toward hands, ensuring feet remain shoulder-width apart. Keeping body weight on hands, hop both feet backward to return to starting position. Repeat for 10 reps.

2. In-Out Jump Squat

Start with feet just wider than shoulder-width apart and toes pointed slightly outward. Bend at both hips and knees (ensuring knees track with toes) until thighs are at least parallel to floor to perform a sumo squat. Explode off the ground and reposition legs and feet to land in a close squat position, with feet one fist-width apart. Continue bending knees until thighs are at least parallel to floor. Explode off the ground and repeat the sumo squat. Continue alternating between sumo squat position and close squat position for 20 reps (10 out, 10 in).

3. Straight Leg Raise

Start by lying faceup on mat and place both hands under your tailbone. Engage abdominal muscles by drawing belly button in toward spine. Keeping feet together, slowly raise legs off floor. Continue lifting until legs form a 90-degree angle with hips. Slowly lower legs until they hover just one inch off mat. Repeat for 20 reps.

4. Reverse Lunge + Knee Lift

Start with feet hip-width apart. With left foot, take a big step backward and bend both knees about 90 degrees as you plant your left toes on floor, ensuring weight is evenly distributed between both legs. Front knee should be aligned with ankle, and back knee should be hovering just off the mat. Press into heel of right foot to transfer weight completely onto right foot, as you lift left foot and draw left knee to chest. Lower left leg from chest and place it back on mat behind you. Complete 12 reps on that leg then switch to the other leg for 12 more reps.

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