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Pregnancy • Low Impact • 24+-Week Program

Pregnancy with Kayla

Combining her prenatal qualifications, years of experience training women and first-hand knowledge of pregnancy, Pregnancy with Kayla is a 40–week program created to help women move with confidence from bump through to birth.

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.

  • 40-week program

  • Workouts tailored to each trimester

  • Minimal equipment

  • Maintain strength, fitness and posture

  • All sessions are optional

Program Overview

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

Pregnancy with Kayla is suitable for women who want to stay active or find a gentle way to move during pregnancy with low-impact workouts. When you select the program in the Sweat app, you’ll be asked to enter how far along you are so you start in the right place as these workouts are uniquely tailored to each trimester. 

Designed to help you move with confidence as you maintain your strength, fitness, posture and general health during pregnancy, each week has a mixture of resistance sessions, cardio sessions, recovery and rest days, all of which are optional. 

Each week, there are three optional resistance workouts which take around 20-30 minutes to complete:

  • Full Body

  • Upper Body Strength & Posture

  • Lower Body

The Full Body and Lower Body sessions follow a triset, superset and circuit format, and the Upper Body Strength & Posture sessions are focused on mobility, strength, endurance and posture. Some sections are rep-based, others are time-based. 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.


What you’ll need

You can do Pregnancy with Kayla at home or in the gym with some basic equipment such as dumbbells, a chair and resistance bands. If you don’t have dumbbells, you can use your bodyweight or substitute for two safe objects of the same weight, such as bags of food, full 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.

This is the desc for dumbells




Long Resistance Band

Long Resistance Band


Recovery Band



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