What is High Intensity with Kayla?
High Intensity with Kayla is Sweat co-founder, Kayla Itsines' program, designed to help women become stronger, fitter and more confident! Kayla created her High Intensity program to be completed at home, outdoors or at the gym, with minimal equipment - making it easy for women to get in a great workout wherever they are!
The High Intensity with Kayla program is a 4-6 session-a-week program incorporating high-intensity plyometric exercises, as well as cardio and recovery sessions, suitable for women of any fitness level!
Plyometric training is a form of 'jump training', meaning the workouts consist of exercises that make your muscles exert maximum force in a short amount of time.
Kayla has found through her own research and experience, that this style of training is a great way to reach and maintain a strong, toned physique.
The Beginner weeks and Weeks 25 onwards are exclusive to the Sweat app and currently you'll find up to 92 weeks of Resistance workouts that you can complete. As you progress through the program, the intensity and complexity of the exercises will increase as you get stronger, fitter and more confident!
How does High Intensity with Kayla work?
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)
What do the workouts involve?
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!
What Equipment do I need?
The High Intensity with Kayla program can be completed at the gym, in the privacy of your own home, or anywhere you have enough room to move!
Below, you can find a full list of the equipment you will need to effectively complete the program:
High Intensity with Kayla Beginner
- Recovery Band
- Resistance Band
- Yoga Mat
- Dumbbell(s)
- Chair
- Foam roller (Recovery)
High Intensity with Kayla 1.0 - 2.0
- Dumbbells (3-6kg each)
- Skipping Rope
- Chair or bench
High Intensity with Kayla 3.0+
- Dumbbells (3-6kg each)
- Skipping Rope
- Bench
- Barbell
- Kettlebell
- Medicine Ball
- Weight Plate
- Fitball
Other Items
- Drink Bottle
- Foam Roller
- Sweat Towel
- Yoga Mat
- Music!
If I don't have access to the equipment, what can I use instead?
If for any reason you don't have access to some of the recommended pieces of equipment, you still have other options:
- Barbell - Dumbbells can be used instead, holding one dumbbell in each hand. When using dumbbells, ensure they are kept by your sides and not on the back of your neck.
- Bosu - You can omit the bosu altogether, but you will need to modify the exercises accordingly. E.g. Complete regular Burpees in place of the Bosu Burpee.
- Dumbbells - Two safe, heavy objects can be used, such as bags of food, water bottles, or other household items - get creative!
- Flat Bench - Any flat, stable surface will be suitable, such as a chair, ledge, park bench, or sturdy box.
- Kettlebells - One large dumbbell (8-15kg) can be used instead.
- Medicine Ball - Dumbbells held in each hand, or anything of the same weight, will be suitable
- Skipping Rope - There is no substitute for this, but you could complete 'air skips' if you are space restricted.
When selecting alternatives, it is important to ensure that they are both safe and secure prior to commencing your workout.
To find out what others in the Community are using, head to our Forum!
What if I don't have access to any of the equipment or suggested substitutes?
You are welcome to omit equipment from your workout and simply use your own bodyweight to complete the exercises.
Please note: We cannot guarantee you will achieve the same results as those who include equipment in their workouts.
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