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exercises

Free No-Equipment Full-Body Low Impact With Kayla Workout

SWEAT - sweat.com
Free No-Equipment Full-Body Low Impact With Kayla Workout
Low Impact Workout

Ladies, I’m SO excited about the release of my latest program on Sweat, Low Impact with Kayla. I designed this program so that my workouts can be MORE accessible to women everywhere.

I know that some women, like my mum, find my other programs too hard or too fast — and although I LOVE plyometrics — I understand that not everyone CAN do jumping exercises.

Low Impact with Kayla includes 14 weeks of easy-to-follow, joint-friendly workouts you can do at home with absolutely NO jumping. My workouts are PERFECT if you’re returning to exercise or a busy mum.

I’m here to show you that low-impact workouts can still be an effective way to build your strength and fitness. 

Are you ready?

Low-impact exercises you can do in under 30 minutes

Here’s a full-body, equipment-free workout from Low Impact with Kayla that will take you less than 30 minutes to complete!

Before you begin, make sure to warm up your WHOLE body with dynamic stretches or some cardio (I like to walk on the treadmill) — you’ll always find my recommended warm-up in the Sweat app before your workout starts.

This workout begins with a triset. The triset includes three time-based activation exercises that help to prepare the stabilising muscles in the hips and shoulders for the rest of the workout. You repeat these exercises, one after the other with short rest breaks in between, for two laps.  

As you progress through the workout, your focus shifts to supersets, where you alternate between two exercises for three laps with short rest breaks. Training with supersets challenge and fatigue the muscles to build strength. 

The workout ends with a circuit made up of three time-based exercises that you cycle through for four laps. There are longer rest breaks here to give you time to prepare and transition into each exercise.

Circuit-style training is an efficient way to build cardiovascular endurance which is why I love to include it in ALL my programs.

Circuit 1 3 Exercises / 2 Laps

1. Shoulder Tap & Rocking Chair

30 SECS


3. Deadbug

30 SECS


5. Glute Bridge Walkout

30 SECS


Circuit 2 2 Exercises / 3 Laps

1. Single-Leg Glute Bridge

40 SECS 20 Per Side


3. Flutters

40 SECS


Circuit 3 2 Exercises / 3 Laps

1. Commando & Push-Up

40 SECS


3. Single-Arm Superman

40 SECS


Circuit 4 3 Exercises / 4 Laps

1. Double-Pulse Sumo Squat

20 SECS


3. Bear Crawl

20 SECS


5. Russian Twist

20 SECS


After completing this workout, make sure to cool down to settle your heart rate. This will also help to promote recovery and prevent injury.

You don’t need a lot of time for effective, low-impact workouts 

Low Impact with Kayla is designed to fit in with YOUR lifestyle. That’s why you have the option to do two to three of my 30-minute workouts each week, as well as low-intensity cardio to help improve your endurance.

I want you to feel CONFIDENT that you can get your workout done, wherever you are, at a time that suits you. What’s really special about Low Impact with Kayla is that you can go at your own pace and do it together with your friends, family or partner — it really is a program for EVERYONE!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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