High Intensity Strength with Kayla, takes Kayla's original High Intensity program into the gym to get you sweating but with added resistance, strength and muscle-building exercises. Kayla's High Intensity Strength workouts are a combination of high intensity and strength training, designed to help you develop your fitness, strength and lean muscle mass.
Kayla's gym-based program is a 18-week training program with the addition of 4 foundation weeks, designed to help women new to Kayla's gym training or returning to fitness gain confidence to train in the gym. The workouts range between 16-45 minutes and are separated into Upper Body, Full Body and Lower Body workouts with an optional Full Body Cardio workout.
What equipment do I need to complete High Intensity Strength with Kayla?
To complete this program, you will need access to a fully-equipped gym, including equipment such as the leg press, lat pulldown and cables.
If you don't have a recommended piece of equipment, you can substitute the item using the 'exercise substitution' feature available in the Sweat app.
What is involved in High Intensity Strength with Kayla?
High Intensity Strength with Kayla provides you with the following workouts each week:
- Resistance: 3-4
- Cardio: 2-3 (Low Intensity Steady State and High Intensity Interval Training)
- Recovery: 2 rehabilitation (1 rest day & 1 recovery session)
How do the workouts work?
- Upper Body/ Lower Body & Full Body (Approximately 30 minutes)
These workouts begin with 2 supersets before finishing with 2 tri-sets.
Each superset includes 2 exercises, with one or both of those on a large piece of gym equipment. Your goal is to complete the assigned repetitions for each exercise back to back, before taking a 30-second rest. Repeat this to complete 3 laps.
The tri-sets are made up of 3 timed-based exercises and run for 7 minutes. Complete each exercise for 40 seconds, with a 5-second transition time between exercises for 3 laps.
There is a 1-minute rest between supersets/tri-sets.
- Full Body Cardio (Approximately 25 minutes)
The full body cardio workouts each have 3 tri-sets. Each tri-set is 7 minutes and includes 3 timed-based exercises. Your goal is to complete each exercise for 40 seconds, with a 5-second transition time between exercises for 3 laps. At the end of each lap, take a 30-second rest.
There is a 1-minute rest between each tri-set.
As you make your way through the program, the rest periods decrease by 10 seconds to increase the intensity of your workouts.
- Warm-Ups and Cool-Downs
The Warm-ups include mobility exercises, dynamic stretches, and anaerobic exercise, to get you ready to go! It’s really important to warm up before your workout to prevent the risk of any potential injury. Before starting your workout, you are presented with 4 warm-up options:
- Cardio (your choice of cardio)
- Cardio & Movement (your choice of cardio, mobility exercises and dynamic stretches)
- Movement only (mobility exercises and dynamic stretches))
- No Warm-up
Kayla talks more about the importance of warming up in her blog post: Warm Up Exercises For Cardio & Weights
Cool-downs are equally as important to help promote recovery, prevent injury, improve flexibility, and promote even blood flow throughout your body. At the end of your workout, a cool-down is provided.
What is the difference between Kayla's High Intensity and High Intensity Strength programs?
Kayla's gym-focused program, High Intensity Strength, is suited to all experience levels. In High Intensity Strength, you will find elements of Kayla's signature bodyweight exercises, with the extra addition of gym equipment and free weights, for an even greater challenge!
Combining resistance, strength, and muscle-building exercises, High Intensity Strength will help you target different muscle groups, with a further emphasis on the back and glutes.
Similar to High Intensity with Kayla, High Intensity Strength continues to focus on a technique known as progressive overload, where you will notice the circuits becoming more challenging as you progress through the program. This technique will help you to continue to build both your strength and muscle, while still maintaining a lean appearance.
Kayla talks more about all her High Intensity programs in her article, here.