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Low Impact Workout With SWEAT Trainer Kayla Itsines

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Low Impact Workout With SWEAT Trainer Kayla Itsines
Low Impact At Home Workout

The SWEAT Trainers often get asked for low-impact alternatives to the exercises found in the SWEAT programs.

If you aren’t doing  high-impact training, your workouts can still get your heart rate up and keep your body strong. There are always ways to substitute low-impact exercises to create a workout that is more gentle on  your body and your joints. 

If you’ve just been training hard, your body needs an easier day, or you’re new to working out, this low-impact workout by SWEAT Trainer Kayla Itsines can help you to stay strong. 

Do this low-impact workout in just 14 minutes 

Before you begin this workout, be sure to warm up using dynamic stretching exercises or a few minutes of cardio, such as walking or other movement to activate the muscles you’re about to use. 

To complete this workout, you’ll need a bench or chair and a pair of dumbbells. If you don’t have dumbbells, you can substitute water bottles or anything  similar that you have around the house.  

Circuit 1 4 Exercises / 7 minutes

1. Squat

15 REPS


2. Single-Arm Row

20 REPS 10 Per Side


3. Tricep Dip

12 REPS


4. Donkey Kick

24 REPS 12 Per Side


Circuit 2 4 Exercises / 7 minutes

1. Static Lunge

24 REPS 12 Per Side


2. Incline Push-Up

12 REPS


3. Bent-Over Reverse Fly

12 REPS


4. Side Raise

15 REPS


Circuit 3 4 Exercises / 7 minutes

1. Squat

15 REPS


2. Single-Arm Row

20 REPS 10 Per Side


3. Tricep Dip

12 REPS


4. Donkey Kick

24 REPS 12 Per Side


Circuit 4 4 Exercises / 7 minutes

1. Static Lunge

24 REPS 12 Per Side


2. Incline Push-Up

12 REPS


3. Bent-Over Reverse Fly

12 REPS


4. Side Raise

15 REPS


This workout can be used to build your strength. If you have more time, you can repeat each of the circuits to make this into a 28-minute workout. 

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 laps of each circuit 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. 

Once you’ve completed this workout, remember to cool down and take a moment to express gratitude that you made the effort to move your body today. You should be proud! 

More options for low-impact training

Some other ideas for low-intensity training you can do at home include yoga, or a weights session that focuses on keeping your feet on the ground, such as this LIFTING at Home workout with SWEAT Trainer Stephanie Sanzo. If you are in the gym, you might try swimming, using a rowing machine or the elliptical trainer. 

And if you want to get outdoors, walking and cycling are great options for low-impact cardio.

Low-impact training definitely doesn’t have to be easy! Here are a couple of ideas for higher-intensity low-impact training.

If you are training at home, you can add intensity to a low-impact workout by increasing the weight or complexity of the exercise. You might decide to try some resistance band exercises to build strength before you return to high-intensity training. 

This might also be a great time to focus on building your core strength with mat Pilates exercises that you can do at home. 

You can make using cardio machines in the gym more interesting, and kickstart your metabolism, by including high-intensity intervals to get your heart pumping. You might try 30 seconds at your maximum effort followed by 30 seconds rest. Repeat this seven or eight times to feel the intensity!

Use low-impact workouts to build strength and fitness

No matter 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, keep a positive mindset —use this as an opportunity to try something new and strengthen areas of your body you haven’t focused on before. 

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

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