Kayla Itsines listened when you all said that finding equipment and figuring out how to train at home (and in small spaces) was becoming a challenge. To help you all maintain a consistent workout routine and to take the stress away from trying to figure out how to create a plan, she created a new program: BBG Zero Equipment.

"I created BBG Zero Equipment to help make working out at home as simple as possible by removing the need for equipment and giving women the tools and confidence to work out effectively using their bodyweight," Itsines said. Her new program features high-intensity bodyweight workouts that are true to the signature 28-minute BBG workouts, in addition to featuring express workouts ranging from 12 to 15 minutes. The goal of this 16-week program is to improve your fitness level, core stability, and overall strength, and we're superexcited about it!

To give you a taste of what you can expect, Itsines created this express abs workout, and it only takes 13 minutes to do. Grab a yoga mat (or head to a soft surface) and follow along to the above video. And if you'd like an in-depth description on how to perform each exercise, continue reading. If you loved this workout (which we're sure you will), check out the full program on the Sweat app.

Related: Improve Your Push-Up Form With These 6 Arm-Strengthening Exercises From Kayla Itsines

Start off with five minutes of cardio and light stretching to warm up your muscles. This workout should be completed as a circuit, taking little to no rest in between each exercise. Itsines said to perform each exercise for 30 seconds. Once you finish one round of the circuit take 30 seconds of rest, and repeat for a total of three rounds. If you need more rest, feel free to take it. Be sure to cool down and stretch after you finish the workout.

1. Caterpillar walk and half burpee: start standing with your feet slightly further than shoulder-width distance apart. Looking straight ahead, bend at both your hips and knees, placing your hands on the floor directly in front of your feet. Without moving your feet, walk both of your hands forward until you're in a push-up position with both legs extended behind you. You should be resting on the balls of your feet. Jump your feet forward, just behind your hands, then jump them backward, returning to the push-up position. Without moving your feet, walk your hands back toward your feet and stand up, returning to the starting position. Repeat for 30 seconds.


2. High knees: start standing with both feet slightly further than shoulder-width distance apart. Keeping your weight in your left foot, bend your right leg, bringing your knee into your chest. Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg, bringing your knee into your chest. Once you're comfortable with this movement, increase your speed so that you're hopping from one foot to t