What is Sculpt at Home with Mariah?

Sculpt at Home is designed to help you build muscle, strength, definition and confidence through superset-style strength training. Each workout pairs exercises back-to-back with minimal rest to increase intensity, time under tension and efficiency, making even light weights feel challenging.

Workouts range from 35-40 minutes and use simple equipment at home. This program helps train effectively at home while progressing week to week.

What is involved in Sculpt at Home with Mariah?

Sculpt at Home is designed to help you build muscle, strength, definition and confidence through superset-style strength training. It includes 6 weeks of workouts, and each week you’ll have a set of goals to work toward, including:

3 x Resistance sessions (4 available)
2 x Cardio session (3 available) 
2 x Rest day (2 available)

Resistance workouts include:

• Lower Body

• Upper Body

• Full Body

• Glutes & Core (Optional)

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Bench/Bench Alternative

• Dumbbells

• Kettlebell

• Plate

• Fixed Barbell (barbell & plates)

• Resistance Band

• Booty Bands

If you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.

How do the workouts work?

The workouts are based on Supersets — where you pair two exercises back-to-back with little to no rest in between. Research shows this style of training is just as effective as traditional resistance training for building strength and muscle, particularly when overall effort and training volume are high.

For home workouts, where heavier weights aren't always available, supersets are especially well-suited. Pairing exercises this way increases time under tension, training volume and overall intensity — meaning muscles are effectively challenged even with lighter equipment.

Because supersets are more demanding, this program is structured as three sessions per week with rest days in between to support recovery. Each session is designed to be completed in 35-40 minutes, making it a time-efficient option for training at home.