Kayla Itsines’ endometriosis-friendly workout

And it takes less than 25 minutes.

By Kayla Itsines | Mar 8, 2024

Kayla Itsines’ endometriosis-friendly workout

One in nine women have endometriosis, and Sweat’s co-founder, head trainer and Endometriosis Australia ambassador, Kayla Itsines, is one of them.

Since first sharing her endometriosis journey in 2021, Kayla and her team have been blown away by just how many women are impacted by this debilitating disease – and how little is still known about it.

There’s no better time than Endometriosis Awareness Month to start an important conversation about the signs and symptoms of endo and support the millions of women across the world who live with this condition while campaigning for more meaningful support.

One question Kayla and the team get a lot is about exercising with endo. While it might not sound like endometriosis pain and working out would go together, studies actually support the idea that movement can help alleviate some of the pain and symptoms.

We know that endometriosis is so much more than a painful period and Kayla’s own experience with the disease has at times left her bedridden and led to surgical intervention. As always, our advice when it comes to any form of exercise is to listen to your body. If it doesn’t feel good, trust yourself!

If you do feel up to exercising when your symptoms are flaring, Kayla knows just how hard it can be to find a low-impact workout that feels good. For Endometriosis Awareness Month, she’s created a new endo-friendly workout.

This 20-minute workout is focused on your posterior chain – that’s all the muscle groups down the back of your body. Sweat’s in-app warm-up and cool-down are also designed to focus on posture and relieving tightness in your hips and lower back.

Gentle-Strength: An endometriosis-friendly workout

Superset 1 – 3x Rounds

Goblet Squat: 12 reps

Romain Deadlift: 12 reps

Rest: 30 seconds

Superset 2 – 3x Rounds

Single-Arm Row: 20 reps (10 per side)

Shoulder Press: 12 reps

Rest: 30 seconds

Circuit – 3x Rounds

Goblet Reverse Lunge: 40 seconds

Glute Bridge: 40 seconds

Clam: 40 seconds (20 per side)

Rest: 30 seconds

By Kayla Itsines

Kayla Itsines is a globally recognised personal trainer whose mission is to provide women with the tools they need to improve their health and fitness. As the co-founder and head trainer at Sweat and host of the podcast Sweat Daily, Kayla has revolutionised the women’s fitness landscape, making movement more accessible to women across the globe.