If you are just beginning your fitness journey with the High Intensity with Kayla program, Kayla has included an additional eight weeks of Beginner training for anyone who is returning to fitness, is a complete beginner or finds High Intensity with Kayla too advanced for their current fitness level.

The Beginner weeks include bodyweight exercises that will help to build your baseline strength, fitness and confidence to assist with the transition into the High-Intensity program. They also offer lower-intensity, lower-impact and less complex exercises in comparison to High Intensity 1.0 and beyond.

In the first four weeks of the Beginner program, there are no jumping or high-intensity exercises and only low-impact jumps in Weeks 5 and 6. This allows you to gradually build your strength and fitness and reduces the risk of injury. Simple jumps are introduced in Weeks 7 and 8 to prepare you for High Intensity with Kayla 1.0.

The High Intensity with Kayla Beginner weeks are not compulsory, so if you feel comfortable or have a moderate fitness level already, then feel free to skip this training!

In High Intensity with Kayla Beginner, you will be provided with the following goals to work towards each week:

• 2-3 x Resistance training sessions
• 2 x Cardio sessions (3 x Cardio sessions in Weeks 7 and 8)
• 2 x Recovery sessions (including 1 x Rest day)

In High Intensity with Kayla, you will be provided with the following goals to work towards each week

• 3 x Resistance training sessions
• 3-4 x Cardio sessions
• 2 x Recovery sessions (including 1 x Rest day)
• 1 x Challenge (optional)

Resistance training

The Resistance sessions focus on certain areas of the body, for an overall full-body workout. These areas include 'Arms & Abs', 'Legs' and 'Full Body' sessions, which become more isolated as you progress through the program, as 'Arms', 'Abs' and Legs'. This is designed to help further tone and build your strength.

Circuit Structure

The High Intensity with Kayla Beginner program has three exercises in each circuit from Weeks 1-4. For the first four weeks, you’ll get 30-second rest breaks after each lap to catch your breath! Once you complete the circuit, there is a 60-second rest before the next circuit begins. From Weeks 5-8, there are four exercises per circuit. By the time you reach Week 7, you’ll be feeling fitter and there’s no timed rest at the end of each lap. You will still get a 60-second rest between each circuit!

The High Intensity with Kayla Resistance workouts are all 28 minutes long and consist of four seven-minute circuits. Aim to complete the four exercises in each circuit as many times as you can in seven minutes.

Try to exercise for the entire seven minutes - you stop when the timer stops! Follow the number of repetitions written next to each exercise.

If you’re unsure how to complete a specific exercise, tap over the exercise video clips within the workout to see the exercise instructions.

We recommend alternating between the two circuits (Circuit 1 and Circuit 2), so (including both your Warm Up and Cool Down), the overall pattern of your workout should look like this:

• Warm Up

• Circuit One - 7 minutes

• Rest - 60 seconds

• Circuit Two - 7 minutes

• Rest - 60 seconds

• Circuit One - 7 minutes

• Rest - 60 seconds

• Circuit Two - 7 minutes

• Cool Down

You can control the intensity of your workout to match your fitness level by increasing the speed at which you complete the circuits and adapting the equipment weight to suit you.

Alterations should only be made if you’re able to still complete the exercises with correct form. 

Warm Up

You’ll find a choice of three different Warm Up types to complete before you start your workout:

• Cardio: low-intensity cardio, such as walking, cycling, running or rowing

• Movement: dynamic stretches and movement preparation-type exercises

• Cardio & Movement: combination of the above (recommended)

Your warm-up routine will be approximately seven minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!

Cool Down

Completing a cool-down session at the end of each workout can help to promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.

You will find Kayla's recommended cool down sequence at the end of each High Intensity with Kayla workout. These are specific to the area you have just trained! 

Cardio

Throughout the High Intensity with Kayla program, you will have recommended Cardio sessions to complete that will count towards your weekly goal.

Low-Intensity Cardio (LISS) is recommended throughout the whole program, whereas High-Intensity Cardio (HIIT) isn't recommended until Week 9. By this stage, you should notice an increase in your strength and fitness levels and ready to take on this extra challenge!

For more information about the Cardio workouts, check out the Education section of the High Intensity with Kayla program, or head to Kayla's blog.   

What if I'm unable to finish a circuit?

Don't feel discouraged if you have trouble finishing a circuit! Over time your strength and endurance should both increase and you should find completing these exercises easier.

If you can't complete a circuit within seven minutes, continue onto the next circuit. When you repeat the original circuit the second time around, start off where you finished last time.

If you can't complete an entire session, we recommend to continue repeating the week you're on until you can complete all three Resistance workouts for the week!

There are a few basic pieces of equipment you'll need to complete Kayla's High Intensity with Kayla program. To see a full list, including our recommendations for suitable substitutes, see our article here.