Kayla Itsines' Sweat Challenge 2022

Achieve Your Goals With My Sweat Challenge Programs

Sweat - sweat.com
Achieve Your Goals With My Sweat Challenge Programs
Kayla Itsines Sweat Challenge 2022

If you're looking for an opportunity to achieve your health and fitness goals - and be encouraged by the other women in the Sweat with Kayla Community - I've created four exclusive 6-week Sweat Challenge programs for YOU! 

As you know, I wasn't able to complete the last Sweat Challenge when I came down with Covid-19 in January, so I can't WAIT to take part this time. 

No matter where you are on your fitness journey - or even if you haven't started yet - there's a way for you to create healthy habits and smash your goals with the Sweat Challenge. 

Registrations are open now, and it all kicks off on Monday, 20 June. These workouts have been designed for women who want to train anywhere, anytime, making it easier than EVER to commit to training with me on the Sweat app.

You'll have the option to choose from FOUR Sweat Challenge programs this time round. There's my High Intensity or High Intensity Zero Equipment Challenge, which utilises my signature high-intensity training style, my Low Impact Challenge which still includes high-intensity (just without the jumping!) and my new Express Strength & HIIT Challenge.

For six weeks, join women around the world as we recommit to our goals 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 (or if you're already part of the Sweat Community!), a banner will appear in your app that lets you sign up — just make sure you have updated to the latest version of Sweat from the App Store or Google Play.

For ultimate flexibility, my Sweat Challenge programs have different options you can choose from so you can tailor your workouts 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 program will include similar workouts 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.

If you're short on time but still want to smash your goals, I would recommend my NEW Express Strength & HIIT Challenge program. It's perfect for anyone with an intermediate or advanced level of fitness and with three weekly workouts between 15-20 minutes, you'll just need a set of dumbbells and a chair to get started.

Depending on your fitness level, there are two levels of difficulty to choose from: “Let's Do This!” and “Challenge Me!”. 

"Let's Do This!" is best for anyone who is new to working out, or returning to training after taking a break, and is an option for the High Intensity and Low Impact Challenge programs.

The "Challenge Me!" option is designed to push you with workouts that are a bit harder. This level of difficulty is for intermediate or advanced members who have a foundational level of fitness, and is an option for the High Intensity and Express Strength & HIIT Challenge programs.

Once you’ve chosen your program, that’s it! When the Sweat Challenge begins on Monday, 20 June, your workouts for the next seven days will appear in the app, refreshing on the first day of each week. 

The Sweat Challenge finishes on Sunday, 31 July and you can register to join until Monday, 4 July.

Sweat Challenge 2022

What happens during the Sweat Challenge?

The Sweat Challenge runs for six weeks with exclusive 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 programs have been designed to progressively build your strength and fitness. 

Here's how your weekly schedule will look depending on which program you choose.

High Intensity and High Intensity Zero Equipment Challenges 

Choose from the "Let's Do This!" or "Challenge Me!" options. Each week you'll have 2-3 weekly goals and 4-7 workout options available, in addition to: 

  • 3 LISS workouts (including one optional workout)
  • 1 high-intensity workout
  • 1-2 optional express workouts
  • 1-2 full-body recovery sessions

Low Impact Challenge 

If you have a beginner or intermediate level of fitness, you can select the "Lets' Do This!" option for this challenge program. There will be: 

  • 3 weekly goals to hit
  • 4 weekly workout options
  • 2 express workouts (optional)
  • 2 low-intensity cardio sessions
  • 1 HIIT cardio session (optional)
  • 2 full-body recovery sessions 

Express Strength & HIIT

This new Sweat Challenge program is designed to challenge anyone with an intermediate or advanced level of fitness who is short on time. There are: 

  • 3 weekly goals to hit
  • 3 workout options each week that will only take you 15-20 minutes
  • 2 low-intensity sessions (one will be optional)
  • 1 optional high-intensity session
  • 1 full-body recovery session

The Sweat Challenge has some amazing features

The 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 done.

You can also add these workouts to your schedule if you're looking to level up your training with an additional weekly 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 on 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 this 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 six-week Sweat Challenge offers you a way to participate every single day!

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! 

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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