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Here are Kayla Itsines' habits that keep her in shape.
By Leah Groth
June 15, 2024
FACT CHECKED BY
Christopher Roback
Kayla Itsines is showing off her abs – in a crop top and tiny bike shorts. In a new social media post the fitness expert and influencer flaunts her washboard abs. "This week," she captioned the series of Instagram snaps. "You look fit, healthy and happy!" commented one of her followers. "Looking beautiful girl," added another. How does the famous Aussie maintain her fit physique – including her flat belly? The Body Network has the details on her ab workout and other lifestyle habits.
This Is Her Beginner Core Workout
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Kayla recently shared her Beginner Core Workout, "a workout you can smash out anywhere, anytime!" she told her followers. In the clip she demonstrates the following exercises, recommending three rounds:
- Hover – 30 seconds
- Shoulder Tap – 30 seconds
- Deadbug – 30 seconds
- Ab Bikes – 30 seconds
- Abdominal Curl – 30 seconds
- Side Plank – 45 seconds
HIIT Workouts
Most of Kayla's workouts are HIIT focused, like her High Intensity with Kayla Itsines program, which consists of short but effective workouts. "I designed High Intensity with Kayla to help women everywhere achieve their fitness goals in workouts that require minimal equipment and only 28 minutes of your time — I wanted my program to be FLEXIBLE for women who have busy lives," she says on her website. She also swears by a training method called progressive overload. As you progress and your fitness improves, the workouts become more challenging so that you can continue to achieve results.
Related: #1 Key Mistake I Made Before I Lost 60 Pounds
No Crash Diets
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"My diet hasn't really changed much over the course of my career," she recently told Women's Health, adding that she doesn't count calories, restrict herself, or follow a specific diet plan. "I do not recommend trying to follow 'diet trends' that you don't enjoy, I don't think that restricting what you eat is a sustainable way to live. Once I tried to cut down my carbs to support Tobi (he was on a diet for a bodybuilding competition) and… it did not end well lol. I was craving sugar and junk food that I never usually like to eat!!" she added in an Instagram post.
Mediterranean Style Eating
Kayla abides by the Mediterranean diet, filling her plate with lots of fresh fruit and vegetables, meat, fish, pasta, olive oil, lemon juice, and oregano. "I grew up in a Greek family in which food is the most important thing in the whole world," she told Women's Health. "As a rule, I don't think about what I need to eliminate from my diet. Rather than cutting things out, I would add good things in."
Related: I'm a Health Coach and This is My Easy Meal Plan for the Whole Week
Carbohydrates
"Complex carbs like wholemeal bread, brown rice, quinoa or wholemeal pasta can provide your body with great nutrients and keep you fuller for longer. So you need to find what works for YOU, but don't be afraid to include carbs as part of your diet!" Kayla wrote on Instagram.
No Intermittent Fast
"I usually wake up hungry, so the first thing I want to do is eat, not train," Kayla told Women's Health. "I want to make sure that I have enough fuel in my body to be able to work out." Her go-to breakfast? "It's probably going to sound disgusting," she said, revealing that she loves "two pieces of toast with olive oil, anchovies, tomato, and olives on them."
Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn't Make You "Big"
Cheating on the Weekend
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"I go out for breakfast every Saturday morning with my family and I order this dish every. single. time," she told Women's Health. She also can't say no to Greek cakes when she is visiting her grandparents. "I'll never say no to [that]," she said.
Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
Filed Under
Workout Routines
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