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Australian personal trainer Kayla Itsines, who has more than 12 million faithful followers, knows the power of getting in a good workout, but not everyone’s knees or back can handle high-impact exercise routines. So Itsines — whose personal mantra is, "You've got this!" — created a low-impact workout program designed to build strength without stressing your joints.
The inspiration behind her Low Impact program is a personal one: Itsines created it with her own mother in mind.
“My mom hates jumping and has previously found it too challenging to train with me due to my workouts being high-intensity,” Itsines tells Yahoo Life. “Like many women, Mom was searching for a realistic fitness program to build her strength that was gentle on her joints, but she couldn’t find a program to meet her needs.”
So Itsines, who is the co-creator of the Bikini Body Guides (BBG) workout program, put together a new, low impact program that provides three easy-to-follow workouts each week, ranging from 20-30 minutes. “I created this program for women who are looking for workouts that are gentle on the joints and for those who can’t jump or simply choose not to,” she says. “My Low Impact program helps to make exercise achievable and also supports apartment dwellers who are looking for a quiet workout with no jumping due to having downstairs neighbors.”
The program has no jumping exercises, so that means no burpees or jump lunges. It’s also achievable. “Women can enjoy a challenging and energizing workout without high impact jumping exercises,” says Itsines. “With no jumping, workouts place less pressure on joints and focus on building strength, endurance and overall fitness.” The exercises are also time-based — rather than based on the number of repetitions — which allows exercisers to progress at their own pace and set the intensity of their workout to suit their needs. There's also minimal equipment needed for these workouts — only a chair and dumbbells are recommended. But Itsines points out that the exercises can also be done without any equipment.
Now, get ready to work out
Watch the exclusive 15-minute workout at the top of this article, which features sets of low-impact exercises, including mountain climbers, glute bridges, reverse lunges, and standing crunches. The exercises are performed for 20 to 30 seconds each, with a 20-second rest in between to keep your heart rate up, followed by a cool down.
This workout is designed to strengthen your entire body, in particular your glutes and hamstrings — all without jumping. Before starting the workout, Itsines recommends spending 3-5 minutes warming up, such as jogging in place or skipping, to help increase your heart rate and help warm up your muscles for your session. Post-workout, she recommends doing dynamic stretches, such as leg swings, arm circles, and torso twists. According to Itsines, this can help to increase your range of motion, as well as help reduce the risk of injury.
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