What Is Low Impact With Kayla Itsines?

Ladies, sharing my program, Low Impact with Kayla Itsines, is such a big moment for me!

I’m excited because it makes my style of training much more accessible to women everywhere.

I know that in the past there have been women, including my own mum, Anna, who looked at my program High Intensity with Kayla (formerly BBG) and thought “no thanks” because the workouts were too hard or they didn’t want to do plyometric exercises that require jumping. 

So I decided to do something about it, and created Low Impact with Kayla! It’s a 14-week program with easy-to-follow, joint-friendly workouts that can be done in less than 30 minutes — with absolutely NO jumping required! 

What is Low Impact with Kayla?

Low Impact with Kayla is a workout program that will help you build foundational strength and fitness without jumping exercises or placing stress on your joints.

It’s a full-body training program designed to be completed at home or the gym — anywhere you have room to move! 

Who is Low Impact with Kayla for?

Low Impact with Kayla is suitable for any fitness level. If you’re a fitness beginner, there are four foundational weeks available. The exercises gradually increase in complexity, building towards more dynamic movements as you progress through the program. 

I’ve been doing the workouts with my mum, and the program is a great one to try with a family member or workout buddy.

What is included in Low Impact with Kayla?

My program includes 14 weeks of training you can do at home or in the gym. 

Each week, you will have the option to choose from five resistance classes, three cardio sessions, and three recovery sessions. Your weekly scheduled sessions will include:

• 2-3 resistance sessions
• 2 cardio sessions
• 1 recovery session
• 1 rest day

There are three resistance workouts — Full Body, Upper Body and Lower Body — every week which take around 30 minutes to complete. They each follow a time-based triset, superset and circuit format.

If you ever find you’ve got a busy day and you need to do a shorter workout, there are also two Express workouts each week that you can swap into your schedule. Express Core and Express Full Body take less than 15 minutes to complete. 

A warm-up and cool-down are also included before and after every resistance session.

The cardio sessions are low-intensity steady-state (LISS), and you can choose to do low-impact cardio such as walking, swimming or cycling during these sessions.

How to complete Low Impact with Kayla workouts

If you’re like my mum and new to working out, understanding how Low Impact with Kayla workouts are structured can help you be ready to give each session your best effort.

Each of my Full Body, Upper Body and Lower Body workouts, which take around 26 minutes to complete, start with a warm-up. It’s really important to do warm-up exercises before your workout — it ensures your muscles are ready to move and can help to prevent potential injury!

The workouts follow the format of a triset, followed by two supersets and a final circuit.

A triset consists of three timed-based exercises that are repeated for three laps. Each exercise is done for 20-30 seconds, with a five-second transition time and 20 seconds rest between laps. After completing lap 3, rest for one minute before starting the first superset. 

The supersets consist of two timed-based exercises that are repeated for three laps. Each exercise is done for 40 seconds, with a 10-second transition time, and 20-second rest between laps. After completing the third lap, rest for one minute before starting the second superset, and then the final circuit. 

The circuit consists of three timed-based exercises that are repeated for five laps. Each exercise is done for 20 seconds, with a 10-second transition time, with a 10-second rest between laps. After completing lap 5, rest for one minute before starting the cool-down. 

The Express workouts are fast-paced lap-based workouts that run between 10-15 minutes. The workouts have three supersets, with two 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 20-30-second rest break between each lap. 

At the end of each workout, you will find a cool-down session. Cool-downs are an essential part of your training — they help promote recovery, help regulate blood flow, prevent injury and improve flexibility.

What equipment do you need for Low Impact with Kayla?

To get the most out of my program, you will need:

• Yoga or fitness mat
• Dumbbells
• Chair

If you don’t have dumbbells, you can substitute for two safe objects of the same weight, such as bags of food, water bottles, or other household items.

If you don’t have a suitable chair, you can use a stable, flat surface such as a bench or step instead.

What will you achieve with Low Impact with Kayla?

Low Impact with Kayla will help you build your base fitness, and improve strength with no-jump workouts that won’t put pressure on your joints. 

I want women everywhere to feel empowered while working out, and Low Impact with Kayla gives you the tools to achieve your fitness goals with low-impact and minimal-equipment exercises — and build your confidence!

Ready to start? Begin your low-impact fitness journey today!

If you’re new to fitness or haven’t worked out in a while, this low-impact program is a great option for kickstarting your fitness journey. 

You can try a free Low impact with Kayla workout or subscribe and start my program via the Sweat app.

If you're already a Sweat member, make sure you’ve updated to the latest version of the app to access Low Impact with Kayla now. 

I’m SO excited for you to try my program. I can’t wait to hear what you think of it — let me know in the comments below!