Kayla Program LowImpact ProgramHero HighRes_hero

Beginner - Intermediate • Low Impact • 16-Week Program

Low Impact with Kayla

This program is perfect for women of any fitness level who are looking for easy-to-follow, low-impact training you can do anywhere, anytime — no jumping required. Even though the exercises are gentle on your joints, they gradually increase in complexity to keep you feeling challenged, building towards more dynamic movements as you progress through the program.

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.

  • Designed for all fitness levels

  • 16-week program

  • Three 30-minute workouts each week

  • Minimal equipment so you can train anywhere

  • Build your strength and fitness without jumping

Program Overview

Over 16 weeks, Low Impact with Kayla will help you to build a fitness foundation and improve your strength with 30-minute workouts. Your weekly sessions include:

  • 2-3 resistance sessions

  • 2 cardio sessions

  • 1 recovery session

  • 1 rest day

The three workouts are split between Full Body, Upper Body and Lower Body, and each follow a time-based triset, superset and circuit format. A warm-up and cool-down are also included before and after every resistance session.

If you’re short on time and want a workout you can complete in less than 15 minutes, there are also two Express workouts on offer each week that you can add to your schedule. 

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.

If you’re a beginner, there are also four foundational weeks available to make it even easier to get started and build your confidence.


What you’ll need

This program needs a few pieces of basic gym equipment, making it a great option for working out at home or in the gym. 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.

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Yoga Mat

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Your first week is on us

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