The High Intensity with Kayla program provides recommendations on how to complete both resistance and cardio training, as well as other optional Challenges!
High Intensity with Kayla is designed to be flexible and allow you to set your own weekly routine. The weekday and time of day you complete your workouts is completely up to you! Kayla encourages you to learn to integrate the High Intensity with Kayla program into your lifestyle and make your workouts work for you and your needs.
In the Sweat app, your Planner and dashboard screen, in the Workouts section, will list your areas of focus and indicate how many sessions you should complete each week. Once completed, these sessions will be marked off.
The full High Intensity with Kayla program is summarised below, as well as recommendations of how you could arrange your days:
Beginner
Week 1-4
- 2 Resistance sessions per week with an optional third
- 2 Low-Intensity Cardio (LISS) sessions
- 1 Active Recovery and 1 Rest day
Week 5-6
- 2 Resistance sessions per week with an optional third
- 2 Low-Intensity Cardio (LISS) sessions with an optional third
- 1 Active Recovery and 1 Rest day
Week 7-8
- 3 Resistance sessions per week
- 2 Low-Intensity Cardio (LISS) sessions with an optional third
- 1 Active Recovery and 1 Rest day
High Intensity with Kayla 1.0-7.0
Weeks 1-4
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 3 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday/Saturday)
- 1 Active Recovery (Saturday) and 1 Rest day (Sunday)
- 1 Challenge (Optional)
Weeks 5-8
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 4 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday/Friday/Sunday)
- 1 High-Intensity Cardio (HIIT) session (Optional, to replace a LISS)
- 1 Active Recovery (Sunday) and 1 Rest day (Saturday)
- 1 Challenge (Optional)
Weeks 9-24
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 3 Low-Intensity Cardio (LISS) sessions (Monday/Tuesday/Thursday)
- 1 High-Intensity Cardio (HIIT) session (Saturday)
- 1 Active Recovery (Saturday) and 1 Rest day (Sunday)
- 1 Challenge (Optional)
Weeks 25-28
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 3 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday/Saturday)
- 1 High-Intensity Cardio (HIIT) session (Optional, to replace a LISS)
- 2 Active Recovery sessions (Wednesday/Saturday) and 1 Rest day (Sunday)
- 1 Challenge (Optional)
Weeks 29-32
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 4 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday/Friday/Sunday)
- 1 High-Intensity Cardio (HIIT) session (Optional, to replace a LISS)
- 2 Active Recovery sessions (Wednesday/Sunday) and 1 Rest day (Saturday)
- 1 Challenge (Optional)
Weeks 33+
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 2 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday)
- 1 High-Intensity Cardio (HIIT) session (Saturday)
- 2 Active Recovery sessions (Wednesday/Saturday) and 1 Rest day (Sunday)
- 1 Challenge (Optional)
Comments
4 comments
Can you have two programs open at the same time?
Hey @Korikent0 :)
Great question!
Currently, you are able to follow a ‘main’ program of your choice and add additional workouts to your week suing the ‘More Workouts’ feature on your Dashboard.
Your weekly Sweat Summary will track your workouts based on the main program you have selected, but not your additional workouts.
It is also really important to keep in mind that we do not recommend to complete additional sessions on top of those recommended within your program. For example we do not recommend to complete more than one resistance session per day. Please ensure you are following the recommendations within your program when adding or altering sessions.
In summary, you can follow more than one programs’ workouts however only one program will be tracked!
- Sweat Support
hi how i begin i need to lose weight and have healthy body
Iam failing to upload the workouts please assist iam not understanding anything
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