How Long Do Sweat Programs Take?

Whether you’re a long-time Sweat member or new to the app, one of the hardest decisions can be selecting a program. Being spoiled for choice with so many incredible trainers and workout styles is great, but we get that it can also make it tough to pick where to start or what to try next. 

For some people a big deciding factor is knowing how long a program will take from start to finish, so we’ve put together a helpful guide to every Sweat program in order of program length, with the shortest starting at two weeks and the longest sitting at a whopping 92 weeks! Phew.

Like the sound of a program listed below or want to know more about it? Simply click on it and each link will take you to more detail about the trainer, training style, any equipment required, and how each week of workouts is structured.

Long programs: Don’t panic, YOU call the shots

If the idea of committing to a workout program longer than 12 weeks feels daunting and impossible, we hear you! Our longer programs (such as Kayla’s 92 weeks of High Intensity training) were originally much shorter in length, but the trainers added more weeks due to high demand from Sweat members who loved the program and wanted to continue! Feel free to break them down into smaller chunks or set yourself a more achievable goal, such as completing 6-12 weeks.

If finishing a program gives you a hit of satisfaction, go for it, otherwise know that choosing a program doesn’t mean you’re bound to it. You definitely don’t have to complete every single workout or make it to the very end. 

If workout boredom strikes, your fitness goals change, or perhaps you join a gym and want to find your confidence using gym equipment, you can switch to a new program at any time or try a different workout or training style from the On Demand section of the app.

2-4 weeks 

• Energy Boost Challenge with Kayla: 2 weeks
  • 20-30 minute high-intensity workouts perfect for home or gym. 
  • 2-3 resistance workouts and 3 cardio sessions each week.
• Ab Burn Challenge with Kayla: 3 weeks 
  • 15-20 minute high-intensity workouts perfect for home or gym. 
  • 3 resistance workouts and 2 cardio sessions each week.
• Core & Body Connection Challenge with Sara: 3 weeks 
  • 15-35 minute mat Pilates workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2 cardio sessions each week.
• Strong Glutes Challenge with Kelsey: 4 weeks 
  • 15-35 minute strength workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2 cardio sessions each week.
• Elite Conditioning with Cass: 4 weeks 
  • 20-40 minute strength workouts perfect for home or gym. 
  • 5 resistance workouts and 2 cardio sessions each week.
• Boxing Fit Challenge with Monica: 4 weeks 
  • 15-30 minute high-intensity workouts perfect for home or gym. 
  • 3 resistance workouts and 2 cardio sessions each week.
• Redefine Fitness: Strength and Mindfulness with Kelsey: 4 weeks 
  • 30-35 minute strength and mindfulness workouts in a follow-along format, perfect for home. 
  • 4 resistance workouts each week.
• Dynamic High Intensity with Kayla Itsines: 4 weeks 
  • 25-30 minute HIIT and strength workouts in a follow-along format, perfect for home or gym. 
  • 4 resistance workouts each week. 
• Body Burn Challenge with Cass: 4 weeks 
  • 20-30 minute high-intensity workouts perfect for home or gym. 
  • 3 resistance workouts and 3 cardio sessions each week.

5-9 weeks

• HIIT with Samantha Ortiz-Young: 5 weeks (including 1 beginner week) 
  • 15-40 minute HIIT workouts perfect for home or gym. 
  • 3 resistance workouts and 2 cardio sessions each week.
• Mobility & Strength in Motion with Kelly MacDonald: 6 weeks
  • 30-45 minute mobility and strength training workouts perfect for the gym or a good home set-up.
  • 3-4 resistance workouts and 1-2 cardio sessions each week.
• Low Impact Strength with Chontel: 6 weeks
  • 30-45 minute strength workouts perfect for home or gym.
  • 3 workouts plus cardio sessions each week.
• Yoga with Ania: 6 weeks (including 1 beginner week) 
  • 30-45 minute athletic yoga workouts perfect for home or gym. 
  • 3 workouts and 2 cardio sessions each week.
• Yoga with Phyllicia: 6 weeks (including 1 beginner week)
  • 16-46 minute traditional yoga workouts perfect for home or gym. 
  • 3 workouts and 2 cardio sessions each week.
• Energising HIIT with Fleur East: 6 weeks 
  • 25-35 minute HIIT workouts in a follow along format, perfect for home or gym. 
  • 2-3 resistance workouts each week.
• Dumbbell HIIT with Fleur East: 6 weeks
  • 30-minute HIIT workouts perfect for home or gym.
  • 3-4 workouts and 1-3 cardio sessions each week.
• Bodyweight Strength with Anissia Hughes: 9 weeks (including 1 beginner week) 
  • 20-30 minute strength workouts perfect for home or gym. 
  • 2-3 resistance workouts and 2 cardio sessions each week.
• Strength & Cardio with Marilyn Rodriguez: 9 weeks (including 1 beginner week) 
  • 20-25 minute strength and cardio workouts perfect for home or gym. 
  • 2-3 resistance workouts and 2 cardio sessions each week.
• Low Impact HIIT with Samantha Ortiz-Young: 9 weeks (including 1 beginner week) 
  • 20-25 minute low impact HIIT workouts perfect for home or gym. 
  • 2-3 resistance workouts and 2 cardio sessions each week.

10-15 weeks

• FIERCE Zero Equipment: 10 weeks (including 4 beginner weeks) 
  • 15-36 minute strength and HIIT workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2-3 cardio sessions each week.
• HIIT with Monica Jones: 11 weeks (including 1 beginner week) 
  • 20-25 minute HIIT workouts perfect for home or gym. 
  • 2-3 resistance workouts and 2 cardio sessions each week.
• OG Kayla: 12 weeks
  • 28-minute HIIT and strength workouts perfect for home or gym. 
  • 3 resistance workouts and 2-3 cardio sessions each week.
• PWR Fusion with Kelsey: 12 weeks
  • 30-45 minute strength workouts perfect for home or gym.
  • 3-4 workouts plus cardio sessions each week.
• PWR Strength with Kelsey: 12 weeks 
  • 50-70 minute strength workouts perfect for the gym
  • 2-5 resistance sessions (depending on your fitness/activity level) and 1-3 cardio sessions each week 
• PWR Express with Kelsey: 12 weeks
  • 20-minute strength workouts perfect for home or gym. 
  • 3 resistance workouts and 1-3 cardio sessions each week.
• Strength & Pilates with Katie Martin: 12 weeks
  • 40-50 minute strength workouts perfect for the gym or a good home setup. 
  • 3 resistance workouts and 1-3 cardio sessions each week. 
• Strength & Barre with Britany Williams: 12 weeks
  • 35-45 minute strength workouts perfect for home or gym. 
  • 4 resistance workouts and 1-2 cardio sessions each week. 
• HIIT Cardio & Abs with Kayla Itsines: 12 weeks 
  • 20-30 minute HIIT workouts perfect for home or gym. 
  • 3-5 resistance workouts and 3 cardio sessions each week.
• Strength & Resistance: 12 weeks 
  • 45-50 minute weight training workouts perfect for the gym. 
  • 3-5 resistance workouts and 2 cardio sessions each week.
• Barre with Britany: 12 weeks (including 2 beginner weeks)
  • 30-40 minute athletic low-impact barre workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2 cardio sessions each week.
• High Intensity Barre with Britany Williams: 14 weeks (including 2 beginner weeks) 
  • 25-35 minute high intensity barre workouts perfect for home or gym. 
  • 3-6 resistance workouts and 2 cardio sessions each week.

16-24 weeks

As we get into the longer programs, remember this is YOUR fitness journey, and you don’t need to complete every single week of a program if you’ve had a change of mind. The extra weeks are simply an option for women who want to continue with new programming, but plenty of women will repeat weeks or move onto a new program. Likewise, if you complete a few weeks or half a program then feel like taking a break before you keep going, go for it! 

• PWR Zero Equipment: 16 weeks 
  • 15-35 minute bodyweight workouts perfect for home or gym. 
  • 3-4 resistance workouts and 1-3 cardio sessions each week.
• Low Impact with Kayla Itsines: 16 weeks 
  • 15-28 minute low-impact workouts perfect for home or gym. 
  • 2-3 resistance workouts and 2 cardio sessions each week.
• High Intensity Strength at Home with Cass: 16 weeks (including 4 beginner weeks) 
  • 30-45 minute high-intensity strength workouts perfect for home. 
  • 3-6 resistance workouts and 2 cardio sessions each week.
• Pilates with Sara: 16 weeks (including 4 beginner weeks) 
  • 30-50 minute Pilates workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2 cardio sessions each week.
• Kayla's Post-Pregnancy: 16 weeks (including 4 foundational weeks)
  • 15-25 minute low-intensity and low-impact strength workouts perfect for home or gym. 
  • 2-3 resistance workouts and 2-3 cardio sessions each week.
• High Intensity Strength with Cass: 16 weeks (including 4 beginner weeks) 
  • 30-45 minute high-intensity strength workouts perfect for the gym. 
  • 3-6 resistance workouts and 2 cardio sessions each week.
• Full Body HIIT with Chontel Duncan: 17 weeks (including 1 beginner week) 
  • 20-30 minute HIIT workouts perfect for home or gym. 
  • 3-5 resistance workouts and 2 cardio sessions each week.
• Ignite Strength with Britany Williams: 18 weeks
  • 30-minute strength workouts perfect for home or gym.
  • 3-5 workouts and 1-3 cardio sessions each week.
• High Intensity Strength with Kayla Itsines: 18 weeks 
  • 25-35 minute high-intensity strength workouts perfect for the gym. 
  • 3-4 resistance workouts and 2-3 cardio sessions each week.
• Low Impact Strength with Kelsey Wells: 19 weeks (including 1 beginner week)
  • 20-25 minute strength workouts perfect for home or gym. 
  • 2-3 resistance workouts each week.
• LIFTING at Home: 21 weeks 
  • 30-40 minute weight training workouts perfect for home. 
  • 3-4 resistance workouts and 1 cardio session each week.
• Strength & Sculpt with Katie Martin: 24 weeks (4 six-week blocks)
  • 40-50 minute strength workouts perfect for the gym or a great home set-up.
  • 3-4 resistance workouts and 2 cardio sessions each week.
• PWR Post-Pregnancy: 24 weeks 
  • 28-40 minute low-impact and low-intensity workouts perfect for home or gym. 
  • 1-3 resistance workouts and 3 cardio sessions each week.

28-40 weeks

• Body and Mind (BAM): 28 weeks (including 4 beginner weeks) 
  • 28 minute fast-flowing Vinyasa yoga flows perfect for home or gym. 
  • 3-5 workouts each week.
• High Intensity Zero Equipment with Kayla Itsines: 34 weeks 
  • 15-28 minute high-intensity workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2-3 cardio sessions each week.
• Pregnancy with Kayla: 40 weeks (tailored to each trimester)
  • 20-30 minute strength workouts perfect for home or gym. 
  • All workouts and cardio sessions are optional.
• Pregnancy with Kelsey: 40 weeks (tailored to each trimester) 
  • 20-30 minute strength workouts perfect for home or gym. 
  • All workouts and cardio sessions are optional.
• Pregnancy Barre with Brit: Up to 40 weeks, with workouts designed for each trimester
  • 20-30 minute barre workouts perfect for home or gym.
  • All workouts are optional.
• FIERCE: 40 weeks (including 4 beginner weeks)
  • 30-45 minute strength and HIIT workouts perfect for the gym. 
  • 3-4 resistance workouts and 2-3 cardio sessions each week.
• FIERCE at Home: 40 weeks (including 4 beginner weeks) 
  • 25-45 minute strength and HIIT workouts perfect for home or gym. 
  • 3-5 resistance workouts and 2-3 cardio sessions each week.

Over 40 weeks

A program longer than 40 weeks, say whaaat?! The reason there are so many weeks available is because these are some of our most popular programs and the Sweat Community wanted even more - they couldn’t get enough! For a more achievable goal, try starting with the first 6-12 weeks for a taste of the original program and see how you go.

• BUILD: 48 weeks (including 12 beginner weeks)
  • 50-60 minute powerbuilding workouts perfect for the gym. 
  • 3-4 resistance workouts and 2 cardio sessions each week.
• PWR at Home: 48 weeks (including 4 beginner weeks) 
  • 35-45 minute weight training workouts perfect for home or gym. 
  • 3-4 resistance workouts and 2-3 cardio sessions each week.
• PWR: 64 weeks (including 4 beginner weeks) 
  • 45-60 minute weight training workouts perfect for the gym. 
  • 3-4 resistance workouts and 2-3 cardio sessions each week.
• High Intensity with Kayla Itsines: 92 weeks (including 8 beginner weeks)
  • 28-40 minute high-intensity workouts perfect for home or gym. 
  • 3 resistance workouts and 3 cardio sessions each week.

Whether you prefer shorter workout programs or love the challenge of a program that will take you a few months to complete, knowing how long each Sweat program is and how much time you need to factor in when planning your weekly workout schedule can make your decision much easier to make. If you’re about to try your very first workout, here are some tips on pushing through those initial nerves and finding your groove.