Try A Free Pregnancy Workout With Kayla Itsines

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February 8, 2024 - Updated February 24, 2024

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Co-founder and head trainer Kayla Itsines designed her popular Pregnancy with Kayla program so that expectant mums who had been cleared to exercise by their healthcare providers could feel strong and stay active throughout their pregnancies.

Combining her years of experience training women from every corner of the globe with her prenatal qualifications and first-hand experience, Kayla’s 40-week program supports women from bump through to birth.

Created during her second pregnancy with son Jax, Pregnancy with Kayla was inspired not only by demand from the Sweat Community, but Kayla’s own struggle to find appropriate workouts during her own pregnancy.

“I found it so difficult to navigate,” Kayla says of her first pregnancy with daughter Arna. “I wanted to create a program that would help women be the best version of themselves during pregnancy.”

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Because each stage of pregnancy is so unique, Pregnancy with Kayla is uniquely tailored to each trimester, with your starting point dependent on how many weeks along you are. With 20-30 minute workouts that can be done at home using your bodyweight or with small pieces of equipment such as dumbbells and resistance bands, this program is designed to help you move with confidence as you maintain your strength, fitness, posture and general health.

“You might be really fit, but pregnancy is still going to be a new thing and you might want help,” Kayla says. “Every pregnancy is different and everyone’s experience with pregnancy is different so you definitely need to listen to your body and work with your doctor.”

Thinking about giving Pregnancy with Kayla a go? We’ve got a free first-trimester workout for you. You’ll need a yoga mat and set of dumbbells to get started with this full-body session.

If you’re currently pregnant and interested in trying this workout, it’s essential you receive clearance from your healthcare provider before you begin.

Circuit 1

2 Exercises / 3 Laps

Goblet Squat


Circuit 2

2 Exercises / 3 Laps

Reverse Lunge


Circuit 3

4 Exercises / 3 Laps

Squat & High Reach


Work out anywhere, anytime with Sweat

Ready for your first workout?

Move with confidence with Sweat’s pregnancy programs

Pregnancy with Kayla isn’t the only pregnancy option available in the Sweat app! We’ve got two other programs designed with pregnant women in mind: Pregnancy with Kelsey and Pregnancy Barre with Britany! If you’ve recently given birth and have been given the all-clear to resume exercise, Kayla and Kelsey also have post-pregnancy programs on offer.

Disclaimer: Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those contained in this article, may result in injury. Do not start this fitness program if your physician or health care provider advises against it. This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article. You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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