What Is The Sweat Challenge? – SWEAT
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Ready, Set, Sweat: The Sweat Challenge Is Back

Sweat - sweat.com
Ready, Set, Sweat: The Sweat Challenge Is Back
Sweat Challenge

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 in 2023, we’re making it easier than ever to unleash your potential and start the new year with a bang. 

Sweat Trainers Kayla Itsines, Kelsey Wells, Cass Olholm and Britany Williams have designed their brand-new 6-week Sweat Challenge programs with your goals and wellbeing in mind. If you’re looking to mix up your routine, feel strong inside AND out, make fitness a habit or level up your training, the Sweat Challenge isn’t just here to help you set new goals, but to smash them. 

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

Join the incredible Sweat Community and work out alongside like-minded women and Sweat's world-class trainers with new goal-based programs designed by women, for women to help you stay consistent, motivated and make a positive change in 2023. 

Registration is now open, and the Sweat Challenge starts on Monday 9 January and runs until Sunday 19 February. Ready, set, Sweat.

Sweat Challenge

Who is the Sweat Challenge for?

The Sweat Challenge is for any woman who wants to recommit to her health and fitness or level up her training, regardless of her fitness level.

You can choose from four different programs across a range of training styles including high intensity interval training, strength training and barre. 

There are options available if you want to train at home or in the gym, with no equipment, using just your bodyweight, or if you prefer to follow workouts that use home gym equipment.

No matter what time or equipment you have available, there’s a program for you and your chosen Sweat 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 “Join the Challenge” 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 9 January.

How do you choose a Sweat Challenge program?

The Sweat Challenge is your chance to try something new for six weeks, whether you’re training at home or in the gym. With four brand-new goal-based 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.

Sweat Challenge

Mix It Up Challenge with Kayla

Ready to mix up your routine and start 2023 with a bang? Kayla’s Sweat Challenge Program takes inspiration from her most popular workouts and programs, including High Intensity, High Intensity Zero, Low Impact and 3-Week Ab Burn to create an all-new program designed to keep you on your toes. 

Each week you’ll have four 25-35 minute workout options, with the goal to complete at least three. These include lower-body, upper body and full-body circuit sessions, as well as an optional ab burn workout if you want to dial up your training. 

If you’re looking for variety, this is the program for you! You can complete it at home or in the gym, all you need to get started is a set of dumbbells, a skipping rope, a chair or bench, a step and a resistance band.

Sweat Challenge

PWRful You Challenge with Kelsey

It’s time to feel strong - inside AND out. Kelsey’s PWRful You Challenge is perfect for beginners looking to start strength training and forge a powerful mind-body connection over six weeks. 

If you’ve been working out with Kelsey for a while and are at an intermediate level of fitness, you can simply lift heavier weights to dial up the intensity. This program meets you where you are. 

Each week, you’ll have four 35-40 minute workouts, with your goal being to complete at least three. These include glutes & hamstrings, backs & shoulders, chest & triceps and an optional abs session. 

Kelsey’s program has been designed to help you feel strong, confident and empowered and you can complete the PWRful You Challenge Program at home or in the gym. All you need to get started are a set of dumbbells, a bench, a resistance band, a recovery band and a step.

Sweat Challenge

Level Up Challenge with Cass 

Ready to dial up the intensity of your training in 2023? Cass’ Level Up Challenge Program was made for you. It’s time to get stronger, improve the quality of your lifts and start your year feeling empowered and strong as you smash your goals alongside like-minded women from around the world.

Each week, you’ll have five 35-40 minute workouts, with your goal being to complete at least four. These include lower body strength, upper body strength, full body HIIT, full body metcon and an optional HIIT pyramid. 

This gym-based strength and high-intensity program has been created for women with an advanced fitness level, and you’ll need access to a barbell, dumbbells, kettlebells, plyo box, chin-up bar, gym rings, wall ball and skipping rope.

Sweat Challenge

Core, Balance & Burn Challenge with Brit 

Get ready to raise the barre with Brit’s Core, Balance & Burn Challenge Program. Designed for women with an intermediate fitness level, you’ll discover just how many ways you can strengthen your core with short workouts that know how to pack a punch. 

New or returning to fitness in 2023? If you’re a beginner, there are modifications available during each workout so you can tailor the program to your fitness level as you make exercise a habit.

Each week, you’ll have five 18-22 minute workouts, with your goal being to complete at least four. These include full body, legs & abs, arms & abs, balance & core stability and an optional cardio barre session. 

Brit’s Sweat Challenge Program is designed for at-home workouts, and all you need to get started are a set of dumbbells, a resistance band and a chair. 

Or choose an all-time favourite

We’re also bringing back six of our most popular Sweat Challenge programs from previous years, including PWR Challenge with Kelsey, High Intensity Strength at Home Challenge with Cass, Yoga with Phyllicia Challenge, High Intensity Zero Equipment Challenge with Kayla. 

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.

Sweat Challenge

How does the Sweat Challenge work?

After you register for the Sweat Challenge, we’ll check in with you in the app to help identify your goals. 

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 with workouts you can do anywhere, anytime. 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. 

Make sure you’ve turned on push notifications to get scheduled reminders and motivation throughout the challenge. 

Each week, you’ll 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 130,000 women from 199 countries took part in the last Sweat Challenge, completing over 1.3 MILLION workouts! 

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

Sweat Challenge

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 that 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 two 40-week programs available in the Sweat app, Pregnancy with Kayla and Pregnancy with Kelsey. 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 only be available from Monday 9 January until Sunday 19 February — so make sure you join before the Sweat Challenge begins to get the most out of it!

If you’ve missed the start of the Sweat Challenge, you have up until 23 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.

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!

* 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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