We love Kayla Itsine’s heart-pumping HIIT workout that leaves you dripping with sweat. She is not afraid of throwing a burpee (or more!), Jumping jackets, jumping squats and other bodyweight movements that are good for cardio but not so good on your joints if repeated over and over again. This is why she has released a new eight-week program on the Sweat app called Low Impact With Kayla, which is full of highly effective workout programs with no jumps or burpees.

Itsines was actually inspired to create the program by her mother who wanted to join her daughter’s popular workout but did not want to perform all the big moves. The Sweat co-founder realized that other people had the same hesitation as attending her high-impact workouts. “Having listened to the challenges women face with their workouts, I have realized that jumping exercises have been a barrier for many women starting and continuing their fitness journey,” she told POPSUGAR. “Whether you want to reduce joint pressure, or just do not like to jump, it can be very challenging to know how to change your training programs to suit your needs. I wanted to offer an achievable program with low power, that allows women to enjoy their workouts without jumping. ”Plus, the workouts are quiet so they are perfect for those living in an apartment or the early travelers who do not want to wake up their roommates and partners.

And just because training is poor does not mean they are not effective. “It is a common misconception that low-impact training is not effective in building strength and fitness,” she said. “Low-impact training focuses on challenging specific muscle groups through dynamic movements to improve muscle definition and strength.”

Itsines gave us a taste of what the eight-week program will entail with this 15-minute low-performance expressab workout designed to strengthen your deep stomachs, slopes and lower back to increase the strength and endurance of your core muscles. . Itsines told POPSUGAR that it is important to strengthen your core, because even if you are not aware of it, your core muscles affect everyday movements: sitting up out of bed, carrying heavy objects and your posture. A strong core is fundamental to all strength training and movement and can help reduce injuries.

Itsines said that these express training programs are part of her plan with little effect, and that “when it comes to structuring your training week, it’s important to listen to your body and do what feels right for you.” As with her other programs, she also suggests two to three low-intensity steady-state cardio (LISS) sessions per week.

15 minutes of low-impact express training

Required equipment: Yoga mat

Warm up: Itsines recommends that you take a few minutes to warm up before your workout with three to five minutes of cardio, such as running in place or skipping to get your heart rate up and warm up your muscles. After the short cardio sesh, she recommends performing a few dynamic stretches such as leg swings, arm circles and torso turns.

Cool down: After the workout, she suggests taking three to five minutes to walk too slowly to lower your heart rate and help your body cool down and then spend a few minutes doing some static stretches to increase flexibility and range of motion.

Driving directions: Complete each exercise below for 30 seconds, moving on to the next move without resting for three minutes of total work. This concludes a round. After each lap, rest for 30 seconds. Complete four full laps for a 15-minute workout. Scroll through for instructions on how to perform each exercise.

Exercise Time
Plank Rock 30 seconds
Single-Arm Superman 30 seconds
Heel tap 30 seconds
Russian turn 30 seconds
Modified ab bike 30 seconds
Flutter kick 30 seconds