Ready, Set, Sweat: The Sweat Challenge Is Back

We’ve crunched the numbers and know the number one reason women around the world sign up for the Sweat Challenge is to smash their goals and feel great doing it. So to launch you into 2024, we’re making it easier than ever to reset your goals, unleash your potential, feel great and do something for YOU. 

Sweat Trainers Kayla Itsines, Kelsey Wells, Katie Martin and Britany Williams have designed their brand-new 6-week Sweat Challenge programs with your goals and wellbeing in mind. They have each leaned into their strengths to help you discover yours in just 42 days. 

Unsure whether one of these four new programs is right for you? We’re also bringing back some of our all-time favourite Sweat Challenge programs. 

Join the incredible Sweat Community and work out alongside like-minded women and Sweat's world-class trainers with new programs designed by women, for women to help you stay consistent, motivated and feeling positive as you start a new year!

Registrations are now open, and the Sweat Challenge starts on Monday 8 January 2024, and runs until Sunday 18 February. Run, don’t walk! You only have until Sunday 21 January to sign up. Ready, Set, Sweat.

Who is the Sweat Challenge for?

The Sweat Challenge is for any woman who wants to commit to her health and fitness goals, try something new, or level up her training in 2024, regardless of fitness level and no matter where and how you choose to train.

Choose from four brand-new programs across a range of training styles including high intensity interval training, strength training, Pilates and barre (there’s even a new blend of strength training and mindfulness!), or select from eight of the most popular programs from previous Sweat Challenges.

There are options available if you want to train in the gym, with no equipment, using just your bodyweight, or using home gym equipment.

No matter what time or equipment you have available, there’s a program for you and your chosen trainer will be by your side every step of the way.

How do you join the Sweat Challenge?

If you’re already a Sweat member, you can join the Sweat Challenge using the “Register Now” button on the pink banner in your app.

If you don’t see the banner, make sure you update your app to the latest version via the App Store or Google Play. 

If you’re not a Sweat member yet, download the Sweat app from the App Store or Google Play and subscribe to participate in the Sweat Challenge. 

That’s it! Make sure you join the Sweat Community and follow us on social media for motivation, workout tips and support before the Sweat Challenge begins on Monday 8 January.

How do you choose a Sweat Challenge program?

The Sweat Challenge is your chance to start your fitness journey, elevate your training or try something new for six weeks, whether you’re training at home or in the gym. With four brand-new Sweat Challenge programs to choose from, get ready to take your fitness to another level while working out alongside one of the most supportive female fitness communities in the world.

Not sure which challenge program to choose? For the first time ever, we are releasing a few workouts from the four new programs early so you can have a sneak peek or try them out before the Sweat Challenge begins. Just tap the On Demand section of the Sweat app and you’ll find them at the top!

Kayla's Bootcamp Challenge

In the second half of 2023, Kayla took to the stage and ran several bootcamps for the first time in four years, and every event reminded her just how good it feels to work out together as a community. 

Her new Sweat Challenge program is inspired by these global bootcamps, so if you’ve ever worked out with Kayla and loved it, or wanted to train bootcamp-style at home, this is the perfect challenge for you. Discover what Kayla’s bootcamps are really like - wherever you are.

With two no-equipment HIIT workouts each week and optional cardio sessions, this program is a great way to start your year with an achievable fitness goal that you can complete anywhere, anytime in less than 30 minutes. 

Each workout is a full-body session that will work every muscle group and get your heart rate high, and Kayla designed it with the Sweat Community in mind. With two short, no-equipment workouts per week, this Bootcamp Challenge is an amazing way to work out with a friend from home, the gym or a park.

Kelsey's Mindful Strength Challenge

If you love the idea of starting 2024 strong, inside and out, you’re going to love Kelsey’s Mindful Strength Challenge.  

In a Sweat app first, Kelsey introduces and teaches one of her favourite mindfulness practices each week in video format, challenging you to complete a daily mindfulness challenge alongside your weekly workouts— which will be six new weeks of the PWR Fusion weight training you love. New year, true you.

There are five 30-45 minute weekly strength workouts - Glutes & Hamstrings, Back & Shoulders, Chest & Triceps, Legs, and Abs, plus a cardio session to keep you moving. Kelsey recommends completing at least three sessions each week, and watching the mindfulness video at the start of each week. This program includes the use of dumbbells, kettlebells, a bench, resistance bands, a barbell and weight plates, but you can use the exercise substitution feature if you only have a set of dumbbells.

Get ready to be guided in a whole new way.

Katie's HIIT Pilates Challenge 

Feel the burn in more ways than one with Katie’s new blend of high-intensity interval training and Pilates. 

There are three 35-45 minute weekly workouts - Legs, Upper Body & Abs, and Glutes, alongside an optional Circuit Abs session and cardio to keep you moving. You’ll need a resistance band and Pilates ball to get started, but the Pilates ball can be substituted for a rolled-up towel, making this a great program for training at home or in the gym.

Each workout includes elements of Pilates and HIIT, so you can expect to feel that spicy Pilates burn as well as some of the cardio fire, too!

Brit's Core Strength & Mobility Challenge 

Level up your core strength, mobility, posture and balance to build a stronger fitness foundation as you start 2024. 

There are three 30-40 minute weekly workouts available - Arms & Abs, Legs & Abs and Full Body Strength, alongside an optional Express Mobility & Core workout and a cardio session to keep you moving. By selecting the Challenge Me option in the Sweat app, you’ll have an additional weekly Core HIIT workout to complete.

Each workout includes elements of strength training, mobility work and stretching and you’ll need dumbbells, a resistance band, and a bench or chair to get started, making this a great program for training at home or in the gym.

Or choose an all-time favourite challenge program

We’re also bringing back eight of our most popular Sweat Challenge programs from previous years. The lineup includes:

• PWR at Home Challenge with Kelsey

• High Intensity Challenge with Kayla

• Barre Challenge with Brit

• FIERCE Challenge with Chontel

• High Intensity Strength at Home Challenge with Cass

• Yoga with Phyllicia Challenge

• Lifting at Home Challenge

• PWR Challenge with Kelsey

If you want to change your program after starting the Sweat Challenge, simply tap the Sweat Challenge banner in the app, then navigate to the three dots in the top right corner. Select “Change Program”, then select your new program.

How does the Sweat Challenge work?

If you register for the Sweat Challenge before it begins, it’s completely up to you if you want to take it easy during the festive season, build some base fitness with short workouts and light cardio when you can, or challenge yourself with an existing Sweat program. 

On the first day of the Sweat Challenge, you’ll see your exclusive weekly workouts for that week that include:

• Your weekly workout options and goals for the week

• Low-intensity cardio sessions

• Optional workouts

• Recovery sessions and scheduled rest days

The Sweat Challenge is designed to help you move your body, stay motivated and active by completing at least one workout each week over the six weeks.How you choose to Sweat is up to you. 

At the start of each week, schedule your workouts using the Planner and sync them with your calendar to be reminded when it’s time to work out, and make sure you’ve turned on push notifications to get scheduled reminders and motivation throughout the challenge. 

Each week, you’ll aim to complete your set workouts, cardio and recovery sessions but if you miss a workout here and there, don’t let that discourage you — you’ll still progress through the Sweat Challenge with everyone else.

Almost 60,000 women from 187 countries took part in the last Sweat Challenge, completing over 500,000 workouts! 

Remember to use the hashtags #SweatChallenge and #ReadySetSweat on Instagram to see what the Sweat Community is up to and share your own sweaty selfies and personal highlights along the way.

Can you complete the Sweat Challenge if you’re pregnant?

If you’re currently expecting, congratulations are definitely in order! However, it’s important to note these Sweat Challenge programs have not been designed for pregnant women and we know that pregnancy and preparing to welcome a new baby can present its own unique challenge! 

If you want to continue exercising during pregnancy, it’s essential that you obtain clearance from your healthcare provider. If you want to follow a structured program, there are three programs available in the Sweat app, Pregnancy with Kayla, Pregnancy with Kelsey and Pregnancy Barre with Brit. You should discuss these training options with your healthcare provider to understand if they're right for you. 

We know how you’re feeling - inside and out - can change dramatically over the course of your pregnancy. Many women feel so unwell during their first trimester that exercise is the last thing on their mind. That’s okay! For every woman that wants to keep moving throughout her pregnancy, there’s a woman who won’t feel up to it. Listen to your body and take it easy during this time - there will be more Sweat Challenges in the future!

What if you miss the start of the Sweat Challenge?

The Sweat Challenge will run from Monday 8 January 2024 until Sunday 18 February — so make sure you join before it begins to get the most out of it!

If you’ve missed the start of the Sweat Challenge, you have up until 21 January to sign up. 

If you leave the Sweat Challenge, you won’t be able to rejoin once the entry period closes. This means in order to participate for the full six weeks and access these exclusive workouts, you’ll need to stay registered.

What happens at the end of the Sweat Challenge?

After the Sweat Challenge, you can choose to continue your previous Sweat program where you left off, progress to a different week or start a new program.

Can’t find the answer to your question?

We’ve compiled the most Sweat Challenge questions right here, but don’t hesitate to reach out to us @Sweat if you have a curly question that isn’t on the list!

Ready, Set, Sweat!

Now you know what to expect, it’s time to register! Take this opportunity to set your goals, prepare for the Sweat Challenge, and most importantly… GET EXCITED!