Start 2022 Strong With My Sweat Challenge Programs

Sweat -
Start 2022 Strong With My Sweat Challenge Programs
Kayla Itsines Sweat Challenge 2022

No matter where you are on your fitness journey — or even if you haven’t started yet— you can find motivation and support from the amazing women around the world who make up the incredible Sweat with Kayla Community! 

If you're looking for an opportunity to achieve your health and fitness goals next year - and be encouraged by other women in the #SWKCommunity - I've created three exclusive 6-week Sweat Challenge programs for YOU! 

Registrations are open now, and it kicks off on January 10, 2022 - the workouts have been designed for women who want to train anytime, anywhere, making it easier than EVER to commit to training with my programs on the Sweat app. You'll have the option to choose from my High Intensity or High Intensity Zero Equipment Challenges, which utilise my signature high-intensity training style, or my Low Impact Challenge which still includes high-intensity moves - but without the jumping! 

For six weeks, you can join women around the world as we start 2022 strong by being active, sticking to a healthy routine, and becoming more confident!

How can you join the Sweat Challenge?

You can join the Sweat Challenge exclusively as a member of Sweat. Once you've subscribed, a banner will appear in the app that lets you sign up — to see the banner you’ll need to make sure you have updated to the latest version of Sweat from the App Store or Google Play.

Sweat Challenge 2022

For ultimate flexibility, my High Intensity Challenge, High Intensity Zero Equipment Challenge and Low Impact Sweat Challenge programs have different options you can choose from so you can tailor your Sweat Challenge experience to suit you. 

If you want to do my High Intensity Challenge program, you’ll be able to select whether you want to train with or without equipment. 

Choose High Intensity Zero Equipment from below the "No equipment" banner to do bodyweight workouts. Your exclusive program will include workouts that follow a similar format to my High Intensity Zero Equipment program.

The “Equipment” option is for anyone who has access to some basic home gym equipment; a chair, resistance band, skipping rope and dumbbells. This Sweat Challenge includes workouts similar to my original High Intensity with Kayla program.

If you’re in the Low Impact Challenge program, it will follow a similar format to my Low Impact with Kayla program and requires minimal equipment — you’ll just need a pair of dumbbells and a chair.

After you have selected your Sweat Challenge program, there are two levels of difficulty to select from: “Starting Out” and “Challenge Me”. 

"Starting Out" is best for anyone who is new to working out, or returning to training after taking a break. 

The "Challenge Me" option has workouts that are a bit harder and is designed to PUSH YOU. This level of difficulty is for intermediate or advanced members who have a foundational level of fitness. 

Don’t worry, if you change your mind you can always update your selection later.  

Once you’ve chosen your program, that’s it! When the Sweat Challenge begins on Monday, January 10, 2022, your workouts for the next seven days will appear in the app, refreshing on the first day of each week.

The 6-week Sweat Challenge finishes on Sunday, February 20, 2022. You can register to join until Sunday, January 30, 2022. 

What happens during the Sweat Challenge?

The Sweat Challenge runs for six weeks with exclusive, 28-minute workouts you can do at home, in the gym, or wherever you prefer to train! 

Every Monday, your Sweat Challenge workouts for the next seven days will appear in your app - my 6-week Sweat Challenge programs have been designed to progressively build your strength and fitness. 

Here's how your weekly schedule will look depending on whether you've chosen my High Intensity Challenge, High Intensity Zero Equipment Challenge or Low Impact Challenge. 

High Intensity and High Intensity Zero Equipment Challenges 

  • 3-7 resistance workouts
  • 2 express workouts (optional)
  • 2-3 low-intensity cardio sessions 
  • 1 HIIT cardio session (optional)
  • 2 recovery sessions (including one rest day)

Low Impact Challenge 

  • 2-5 resistance workouts
  • 2 express workouts (optional)
  • 2-3 low-intensity cardio sessions
  • 1 HIIT cardio session (optional)
  • 2 recovery sessions (including 1 rest day)
Join The Sweat Challenge

The Sweat Challenge has some amazing features

The weekly Express Workouts are a great option if you're short on time and still want to maintain your training schedule — they each focus on different body parts, or the whole body, so you'll still get an effective workout.

You can also add these into your schedule if you're looking to level up your training with an additional session. 

If you have an Apple Watch, you can use it to access your Sweat Challenge program, making it even easier to work out wherever you are. 

Schedule your way to success

At the start of each week, you will see your Sweat Challenge workouts on the “My Program” dashboard in the Sweat app. They will also appear in your Planner, which you can access via the icon at the bottom of your screen.

You can use the Planner to organise your week, and if you need to move your workouts, you can — the idea is to make your schedule work for YOU! 

Using the Planner feature is a great way to set a healthy routine and keep yourself accountable to your health and fitness goals. 

The Sweat Challenge has a session available each day of the week; resistance workouts, cardio, express workouts or recovery sessions, including one recovery session for your rest day. 

The 6-week Sweat Challenge offers you a way to participate every single day!

READ MORE: Why I Changed The Name Of My BBG Programs 

Will you be joining #TeamKayla for the Sweat Challenge? 

Now that you know everything about my Sweat Challenge programs, what's stopping you? 

The Sweat Challenge is for EVERYONE. No matter what fitness level you are, or what equipment you have, you can join the Sweat Challenge and achieve your fitness goals.

If you’re new to Sweat, it’s also a chance for you to get to know the #SWKCommunity — follow me on social media, and use the hashtags #SWK, #SweatChallenge or #TeamKayla to find these incredible women who support each other to hit their goals and connect through fitness.

Let's do this! 

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

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: