Katie Austin’s 20-Minute PCOS-Friendly Workout Is Full of Low-Impact Moves

The certified fitness trainer recently shared the set of exercises on Instagram.
Katie Austin sports a curly down-do and a pink glossy lip and smiles for the camera.

Katie Austin.

Health coach Katie Austin has teamed up with certified hormone specialist Paige Lindgren to offer her fans and followers a 20-minute PCOS-friendly workout.

PCOS, or polycystic ovary syndrome, is a hormonal disorder that requires women to be conscious of, as Austin noted in her caption, spiking their cortisol levels through exercise. The strength workout that the two women developed together features the following low-impact moves:

  1. Deadlifts to front raise
  2. Lunge with bicep curl
  3. Curtsy with fly
  4. Plié with serve the platter
  5. Bird dog

“With PCOS, it’s very important to get active, but [most] are in need of low impact, slower movements- as high intensity workouts can spike your cortisol levels,” Austin noted in her caption. “Plus, be sure keep your breaks in between moves a little longer to make sure your stress hormones are leveled!! Save this video for your next workout💪.”

While the low-impact set is PCOS-friendly, it’s also a great routine to add into the mix if you simply enjoy a quick, yet effective sweat sesh. Several of the SI Swimsuit model’s 411,000 followers chimed in to the comments section to share how they plan to work the set into their own at-home workout routines.

“Adding this to my workout playlist because sometimes 20 minutes of movement is all you have time for!” one person noted. “Love it!”

“Don’t have PCOS but adding to my workout playlist as always enjoy a low impact strength workout,” someone else added. “Thank you 🙏.”

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Cara O’Bleness


Cara is a trending news writer/editor for Sports Illustrated Swimsuit. A passionate writer and editor with more than 10 years of experience in print and online media, she loves storytelling and believes that words have the power to change the world. Prior to joining the team, Cara worked as a writer and editor across a number of content verticals, including food, lifestyle, health and wellness, and small business and entrepreneurship. In her free time, Cara loves reading, spending time with her family and making her way through Michigan’s many microbreweries. She is a graduate of Michigan State University's School of Journalism.