World Fitness Blog : Leading Global Bloggers

April 13, 2021

Kayla Itsines launches new low-impact workout for all fitness types –

Filed under: Fitness — admin @ 8:00 am

Kayla Itsines, Australian fitness trainer and founder of the Sweat app, is known for her transformative, high-energy workout programmes – packed full of popular HIIT moves. Now, inspired by her mother, the PT has devised a new low-impact programme designed to be accessible to everyone, no matter your age or fitness level – and there’s not a jump or burpee in sight.

“I’ve always loved training with my family and friends but my mum has always been the hardest to convince to join me as she thinks I enjoy burpees and jump squats a little too much,” says Itsines.

“Speaking to mum, I realised there was a need for a low-impact option for many other women who wanted an effective workout but without the high-intensity movement and pressure on their joints and muscles.

“I took all my favourite training features and built a brand new program of low-impact workouts for all women who are wanting a jump-free workout. Now my mum really has no excuse and I can’t want for us to train together at home.”

To celebrate the launch of her new programme, Itsines has created a 15-minute full-body low-impact workout exclusively for Harper’s Bazaar UK. The circuit consists of six exercises that you complete in order, each one working a different muscle group – which allows one part of your body to recover while you exercise another. This keeps your heart rate elevated throughout the workout, helping to improve your fitness, while reducing the need to take breaks. The workout also requires no equipment (which means no excuses!)


Ensure you maintain control throughout each movement and you transition into each exercise with minimal rest to get the most out of the workout.


It’s always advisable to take a few minutes to warm up prior to working out. Sweat and Kayla recommend 3-5 minutes of cardio, such as jogging in place or skipping, which will help increase your heart rate and help warm up your muscles for your session. When possible, try following your cardio with dynamic stretches — such as leg swings, arm circles, and torso twists. This can help to increase your range of motion as well as help to reduce the risk of injury.


Sweat and Kayla recommend 3-5 minutes of walking after your workout to slowly lower your heart rate to normal levels and help your body to cool down. You might also like to complete some static stretching as part of your cool down, where you hold a single position for 20 seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion. It can also help provide relief from any potential cramping and can help reduce soreness and risk of injury.

The workout

  1. Shoulder Tap – 30 seconds

2. Glute Bridge – 30 seconds

3. Side Plank and Hip Lift – 30 seconds

4. Modified Ab Bike – 30 seconds

5. Lateral Lunge – 30 seconds

6. Squat Pulse – 30 seconds

After completing all six exercises take a 30-second rest. Perform the complete circuit four times, which should take around 15 minutes in total.

For something a little more high intensity, check out Kayla’s arms and abs workout to help desk workers, below:

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