I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness, build strength and feel more confident.
I’m known for my signature high-intensity training style and the OG Kayla program that kickstarted my career, but switching my focus to strength training in recent years has me feeling more strong and empowered than ever.
I have 12 programs you can choose from and no matter where you are on your journey, alongside heaps of individual workouts you can choose from. I’ll be working out alongside you every step of the way — all YOU have to do is show up and Sweat. As a mum, I know what it’s like trying to juggle fitness, family and work all too well, and I’m so passionate about helping women move with confidence throughout every stage of life. I love helping women become the BEST versions of themselves and have created a range of programs you can do anywhere, anytime — using your bodyweight, free weights or machines.
My programs
Strength with Kayla
✔️ 6-week program ✔️ 5 weekly workouts ✔️ 40-60 minute workouts ✔️ Targeted muscle group splits ✔️ Build strength progressively
OG Kayla
✔️ My original high-intensity program ✔️ 24-week program ✔️ Designed for intermediate to advanced fitness levels ✔️ 3 weekly 28-minute workouts ✔️ Build strength, cardio fitness and muscle definition
High Intensity with Kayla
✔️ Over 90 weeks of workouts ✔️ 8 optional beginner weeks ✔️ 3 weekly 28-minute workouts ✔️ Minimal equipment ✔️ Improve your strength and fitness
High Intensity Strength with Kayla
✔️ 24-week program ✔️ 4 optional beginner weeks ✔️ 3 progressive training blocks ✔️ Build fitness, strength and increase your weights ✔️ Supersets and triset training format
High Intensity Zero Equipment with Kayla
✔️ 34-week program ✔️ 4 optional beginner weeks ✔️ Designed for all fitness levels ✔️ Bodyweight workouts ✔️ 3-4 weekly workouts that take less than 30 minutes
Low Impact with Kayla
✔️ 16-week program ✔️ 4 optional beginner weeks ✔️ 3 30-minute weekly workouts ✔️ Minimal equipment ✔️ Build your strength and fitness with low-impact movements
Pregnancy with Kayla
✔️ 40-week program ✔️ Workouts tailored to each trimester ✔️ Minimal equipment ✔️ Maintain strength, fitness and posture
Post-Pregnancy with Kayla
✔️ 16-week program ✔️ 15-25 minute workouts ✔️ Focus on core strength and posture ✔️ Exercises appropriate for diastasis recti ✔️ Minimal equipment
Dynamic High Intensity with Kayla
✔️ 4-week program ✔️ Perfect for beginner to intermediate fitness levels ✔️ 3-4 weekly workouts ✔️ 25-30 minute follow-along workouts ✔️ Minimal equipment
HIIT Cardio & Abs
✔️ 14-week program ✔️ 2 optional beginner weeks ✔️ Perfect for all fitness levels ✔️ 3-5 weekly workouts ✔️ 30-minute workouts
Energy Boost Challenge
✔️ 2-week challenge ✔️ 3 weekly workouts that take 20-30 minutes ✔️ Minimal equipment ✔️ High-intensity interval training and Express options
Ab Burn Challenge
✔️ 3-week challenge ✔️ Strong core focus ✔️ 3 weekly workouts that will take 20 minutes or less ✔️ No equipment needed ✔️ High-intensity circuit style