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fitness

Free Full-Body Express Workout From Low Impact With Kayla

Sweat - sweat.com
Free Full-Body Express Workout From Low Impact With Kayla
Low Impact At Home Workout

If you are familiar with my training style, you know I love burpees! But, from my experience as a personal trainer, I know that not everyone CAN jump or do high-intensity exercise.

That’s why I created Low Impact with Kayla, my latest program on Sweat. 

I made Low Impact with Kayla for women, like my mum, who need lower impact exercises they can follow at home that will still effectively build a fitness foundation and strength. 

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

I’m SO excited to share this 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 a busy mum.

Ladies, let’s do this! 

Get this low-impact workout done in under 15 minutes 

Before you begin, make sure to warm up using dynamic stretches or a few minutes of cardio, such as walking, 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.

It’s up to you how hard or easy you make this workout. 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 really focus on getting your form correct. 

Whether you want to make your workout easier on your body, or you want to boost the intensity to test your strength and fitness, there are always ways to substitute the exercises in your workout.

This 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 challenges 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

1. Squat

30 SECS


3. Bent-Over Reverse Fly

30 SECS


Circuit 2 2 Exercises / 3 Laps

1. Side Raise

40 SECS


3. Static Lunge

40 SECS 20 Per Side


Circuit 3 2 Exercises / 4 Laps

1. Incline Push-Up

20 SECS


3. Glute Bridge

20 SECS


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

Low-impact workouts can effectively build your strength and fitness

My workouts are now accessible to MORE women and can be done anywhere, anytime. Low Impact with Kayla includes eight 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 workouts, I want you to have the tools to get an effective workout done without the strain on your joints.

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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