Kayla Itsines' brand new Low Impact program has NO jumping

Kristine Tarbert
·Features and Health Editor
·8-min read

International fitness star Kayla Itsines has been inspired by her mum to create a brand new Low Impact exercise program without any jumping or burpees, and we've got an exclusive sample workout to try.

The Sweat trainer wanted to make her already popular fitness programs even more accessible and achievable, so that anyone can build key foundational strength and endurance without placing pressure on their joints.

“My mum was my inspiration to create my new low impact program as she was looking for a workout that felt achievable and had no jumping exercises. She doesn’t share my love of burpees," Kayla tells Yahoo Lifestyle.

kayla itsines and mum anna
Kayla's mum Anna inspired her to create her new workout program. Photo: Supplied

The new 8-week circuit training program, Low Impact with Kayla, is designed for people who want a highly effective but jump-free workout.

If you're wondering whether you can get the same out of a cardio workout without any jumping or plyometric movements, Kayla says "absolutely".

"You can absolutely achieve a great cardio workout without any jumping or plyometric movements. My new low impact program includes high energy exercises to increase your heart rate by pairing upper and lower body movements together," the trainer explains.

"This engages multiple muscle groups and the body has to work hard to pump oxygen. If you are looking to challenge yourself further, try increasing the speed of each movement and move through each exercise at an increased pace."

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Some of the key exercises featured in the new program include squat and lunge variations, such as a squat and high reach or reverse lunge and knee up. 

"I’ve also included some of my favourite core and ab movements such as plank and shoulder taps, hovers and ab bikes as well as some cardio style exercises including standing x crunches and lateral shoot throughs," Kayla says.

"It’s important to remember that not all workouts need to be high-intensity and full of jumping exercises to be effective."

Try this sample 15-Minute Low Impact Full Body Workout from Kayla Itsines

Warm Up: Kayla recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session.

TRISET - 30 seconds per exercise, 2 laps

Double-Pulse Squat

Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is called full squat position.

Step 3: Push through your heels and extend your legs slightly. Bend your knees to return to full squat position.

Step 4: Exhale. Push through your heels and extend your legs to return to the starting position.

Plank Rotation

Step 1: Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Your forearms should be crossed under your chest with your right fist in front of your left elbow and your left fist behind your right elbow. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.

Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.

Step 2: Shift your weight to your left side, release your right forearm and extend your arm upwards. At the same time, turn your torso to face the long edge of yourmat, ensuring that you draw up through your obliques to keep your hips elevated.

Lower your right arm and untwist your torso to return to the starting position. You should feel tension in your shoulder and core throughout this movement.

Step 3: Shift your weight to your left side, release your right forearm and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques to keep your hips elevated.

Glute Bridge Walkout

Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

Step 3: Inhale. While keeping your hips as still as possible, extend your left leg to step your left foot out, followed by your right foot, so that your feet are hip-width apart and your hips remain elevated off the floor. You should feel tension in your glutes and hamstrings.

Step 4: Exhale. While keeping your hips as still as possible, bend your left knee to step your left foot in, followed by your right foot, to return to the glute bridge position.

kayla itsines
Kayla's now Low Impact program is available in the Sweat app. Photo: Supplied

SUPERSET 1 - 40 seconds per exercise, 3 laps

Rocking Chair Push-Up

Step 1: Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.

Step 2: While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles. Push through your chest and extend your elbows to lift your body back into the starting position.

Step 3: Bend at the hips and knees to shift your glutes over your heels and lower your torso towards the mat. Extend your arms along the mat, sinking your chest into the position and keeping your shoulders down and back. Press through your feet to extend your legs and return to the starting position.

Straight-Leg Raise

Step 1: Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.

Step 2: Inhale. Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips.

Step 3: Inhale. Slowly lower your legs to return to the starting position, but without lowering your feet to the floor.

SUPERSET 2 - 40 seconds per exercise, 3 laps

Curtsey Lunge

Step 1: Plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.

Inhale. Carefully take a big step backwards with your left foot, placing it behind and outside the line of your right leg. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

Step 2: Exhale and extend both knees, transferring your weight completely onto your right foot. Step your left foot forward to return to the starting position. You should feel tension in your hamstrings, quadriceps, and glutes throughout this movement.

Hover Leg Extension

Step 1: Begin on all fours on a yoga mat, toes tucked under, ensuring that your knees are below your hips and your hands below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back. Gently draw your ribs to your hips to engage your core

Inhale, elevate both of your knees until they are hovering just off the mat. As you hold this position, you should feel a slight tension in your core and upper back muscles. This is your starting position.

Step 2: Exhale as you release and extend your left leg behind you until your thigh is in line with your spine, ensuring that your foot remains flexed.

Step 3: Inhale as you lower your left leg to return to the starting position, but without resting your knee on the mat.

Cool Down: Kayla recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer.

If you want to try more Kayla Itsines workouts here are two-weeks of free BBG workouts the Sweat trainer previously shared with Yahoo Lifestyle. Check them out now.

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