Try This Full-Body Express Workout From Low Impact With Kayla

Kayla Itsines

June 17, 2020

Try This Full-Body Express Workout From Low Impact With Kayla - Hero image

If you are familiar with my training style, you know I love burpees! But, from my experience as a personal trainer, I know jumping, high-impact movements and high-intensity exercise aren’t for everyone. That’s why I created the Low Impact with Kayla program on Sweat - for women who need lower impact exercises they can follow at home that will still effectively build fitness and strength. Looking for a quick at-home workout? This is perfect for you.

The program requires minimal equipment and there are absolutely NO jumping exercises, meaning it’s easier on your joints and it’s suitable for ALL fitness levels.

I’m SO excited to share this free full-body workout that comes straight from Low Impact with Kayla. It’s an express workout, so is perfect if you’re short on time or not feeling up to a longer workout.

Ladies, let’s do this!

Everything you need for this short workout

Before you begin, make sure to warm up using dynamic stretches or a few minutes of cardio, such as walking around the block or on a treadmill, to activate the muscles you’re about to use. 

To complete this workout, you’ll need a pair of dumbbells and a bench or a chair — if you don’t have dumbbells, you can substitute for water bottles or any other household items of similar weight. I also recommend using an exercise mat or a towel for extra support during floor-based work.

How easy or hard you make this workout is up to you. If you are familiar with these exercises, you can push yourself to do as many reps of each as you can in the time allocated. It’s also totally fine to take it slow and focus on getting your form correct. 

Whether you want to make your workout easier on your body, or you want to boost the intensity and test your strength and fitness, there are always ways to substitute the exercises in your workout too. This is YOUR workout so it’s all about making it work for you.

This quick workout includes three supersets. Each superset is made up of two time-based exercises that you alternate between for a certain number of laps, with short rest breaks. As you progress through the workout, the number of laps increases to fatigue and challenge opposing muscle groups. 

Training with supersets is one of my favourite ways to build strength across the whole body!

Circuit 1

2 Exercises / 2 Laps



Bent-Over Reverse Fly


Circuit 2

2 Exercises / 3 Laps

Side Raise

40 SECS 20 Per Side

Static Lunge

40 SECS 20 Per Side

Circuit 3

2 Exercises / 4 Laps

Incline Push-Up


Glute Bridge


Once you’ve finished this workout, remember to cool down with some stretches to prevent injury and delayed-onset muscles soreness (DOMS).

Work out anywhere, anytime with Sweat

Ready for your first workout?

Low-impact workouts can effectively build your strength and fitness

My low-impact workouts are designed to be done anywhere, anytime. If you love this kind of training style, try my Low Impact with Kayla program in the Sweat app. It includes 16 weeks of easy-to-follow workouts that can be done in 30 minutes or LESS! 

Whether you are starting out on your fitness journey or your body just needs a rest from high-intensity workouts, there are lots of ways that you can continue to progress your strength and fitness

Whatever your reason for seeking out low-impact training, these workouts give you everything you need for an effective workout without the strain on your joints.

Kayla Itsines

I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness and feel more confident.

Low Impact

* 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.


Recommended Stories

We have a feeling you’re going to love Sweat

That's why the first week is on us.