What is Low Impact with Kayla?

Low Impact with Kayla Itsines, features exercises programmed in a way that is designed to build foundational strength and fitness without placing stress on your joints! Created by Sweat Trainer and co-founder Kayla Itsines, whose passion to make fitness available to as many women as possible inspired her to design an entire program that requires no jumping.

The program offers three easy-to-follow resistance workouts per week to assist in building your overall fitness and endurance whilst easing the load on your joints and reducing the risk of injury. Three optional 15-minute express workouts are also provided for when you are short on time or for an extra challenge

Low Impact with Kayla is a 16-week training program, including 4 foundational weeks. Each week you will be provided with low impact resistance training workouts, cardio and recovery sessions. The workouts range between 15-30 minutes.

This program is suitable for everyone and includes a 4-week foundational program to help you build your base fitness if you are just starting out. The first phase builds a strong foundation and the second phase focuses on developing strength and fitness. From Week 1 of Low Impact with Kayla Itsines, the exercises gradually increase in complexity, building towards more dynamic movements as you progress. 

How does it work?

Low Impact with Kayla is a 16-week training program, including 4 Foundational weeks. Low Impact with Kayla features Kayla’s signature workouts, but without any jumping. 

In the Low Impact with Kayla foundational weeks, you will be provided with the following goals to work towards:

• 2 x Resistance training sessions (5 to choose from)
• 2 x Cardio sessions (3 available)
• 2 x Recovery sessions (including 1 x Rest day) (3 available)

As you progress to the subsequent weeks of the program, your goals will increase as follows:

• 3-5 x Resistance training sessions (5 to choose from)
• 2 x Cardio sessions (3 available)
• 2 x Recovery sessions (including 1 x Rest day) (3 available)

What equipment do I need?

Low Impact with Kayla is a low-intensity, full-body training program designed to be completed anywhere that you have room to move! 

To effectively complete the program, you will need:

• Yoga or fitness mat
• Dumbbells
• Chair

If you don’t have access to dumbbells, what can you use instead? 

Dumbbells- Two safe, heavy objects can be used, such as bags of food, water bottles, or other household items — get creative!

 Chair: A stable, flat surface such as a bench or step. 

What do the workouts involve?

Full Body/Upper Body and Lower Body Circuit (26 minutes)

Each workout starts with a tri-set, followed by two supersets and a final circuit.

Tri-set  (5.5 minutes)
Consists of 3 timed-based exercises that are repeated for 3 laps. Each exercise is to be performed for 20-30 seconds, with a 5-second transition time and 20 seconds rest between laps. After completing lap 3, rest for 1 minute before starting the first superset. 

Supersets 1 & 2 (5 minutes)
Consists of 2 timed-based exercises that are repeated for 3 laps. Each exercise is to be performed for 40 seconds, with a 5-second transition time and 15 seconds between laps. After completing lap 3, rest for 1 minute before starting the second superset/final circuit. 

Circuit (7.5 minutes)
Consists of 3 timed-based exercises that are repeated for 5 laps. Each exercise is to be performed for 20 seconds, with a 10 second transition time and 10 seconds between laps. After completing lap 5, rest for 1 minute before starting the cool-down. 

Express Workouts (12-15 minutes)
Two Express workouts are available each week, Express Abs and Express Full Body! These are fast-paced lap-based workouts that run between 10-15 minutes. The workouts have three supersets, with 2 exercises each. Complete the exercise for the specified time and receive a 10-second transition between each exercise to move to the next exercise. You’ll have a 30-second rest break between circuits. 

Warm-Up
The warm-ups are time-based. Warm-ups include mobility exercises, dynamic stretches, and anaerobic exercise, to get you ready to go! It’s really important to warm up before your workout to prevent the risk of any potential injury!

For some great warm-up ideas and to learn more about the importance of incorporating a good warm-up into your routine, check out Kayla’s blog!

Cool Down
At the end of each Low Impact with Kayla workout, you will find a cool-down session to help promote recovery, prevent injury, improve flexibility, and promote even blood flow throughout your body.

Ready to start? Check out or blog for tips on how to begin working out at home and try a Low impact with Kayla workout here!