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Sweat Challenge Program Breakdown 2025

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Michelle
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Sweat Challenge 2025 - Starting 13 January! 

Exclusive to the Sweat app, the six-week Sweat Challenge is the perfect way to start your 2025 strong.  We’re making it easier than ever to set your goals, unleash your potential, feel your best and do something for YOU. 

Train alongside Sweat Trainers Kayla Itsines, Kelsey Wells, Katie Martin and Britany Williams with their NEW 6-week programs designed to smash your goals and level up your well being. We’re also bringing back another twelve of our all-time favourite Sweat Challenge programs from a range of world-class trainers. 

Registration is open now, and the Sweat Challenge starts on Monday, 13 January 2025, and runs until Sunday, 23 February 2025.

What Equipment do I need for the Sweat Challenge?

Below you will find the breakdown of what's included within each of our Challenge programs, including the equipment required and brief workout details.


The Body Burner with Kayla 

Resistance Sessions per Week

3 Goals plus 4 Sessions Available

Starting Out option:

  • Legs & Glutes
  • Upper Body
  • Glutes & Core

Challenge Me option:

  • Legs & Glutes
  • Upper Body
  • Glutes & Core
  • Includes burnouts for each workout
  • Cardio & Abs (optional)

Workout Length

14 - 40 minutes 

Equipment Challenge
  • Dumbbells
  • Resistance Band
  • Skipping Rope
  • Bench

 

The At-Home PWR Pack with Kelsey 

Resistance Sessions per Week

3 Goals plus 5 Sessions Available

  • PWR Strength At Home - Glutes & Hamstrings
  • PWR At Home - Chest & Triceps
  • PWR Zero - Express Glutes or Lower Body
  • PWR Fusion - Back & Shoulders
  • PWR Express (optional) - Abs

Workout Length

20 - 70 minutes 

Equipment Challenge 
  • Barbell
  • Dumbbells
  • Bench
  • Resistance / Recovery Bands

 

The Gym PWR Pack with Kelsey 

Resistance Sessions per Week

3 Goals plus 5 Sessions Available

  • PWR Strength - Glutes & Hamstrings
  • PWR - Back & Shoulders
  • PWR Strength - Glutes & Quads
  • PWR Fusion - Chest & Triceps
  • PWR Express (optional) - Abs

Workout Length

20 - 70 minutes 

Equipment Challenge 
  • Gym Equipment

 

The Run Up with Katie

Resistance Sessions per Week

3 Goals - 4 Sessions Available

Starting Out

  • Lower
  • Upper
  • Full Body
  • Cardio (optional)

Challenge Me

  • Lower
  • Upper
  • Full Body
  • Cardio (optional)

Workout Length

30 - 40 minutes 

Equipment Challenge

Starting Out

  • Dumbbells
  • Resistance Band
  • Weight Plate
  • Bench
  • Kettlebell
  • Wall
  • Swiss Ball
  • Box

Challenge Me

  • All of the above ⬆️
  • Barbell


The Kickstarter with Britany

Resistance Sessions per Week

Starting Out - 3 Goals - 5 Sessions Available

  • Full Body
  • Full Body
  • Low Impact Cardio & Abs
  • Walk Intervals (optional)
  • Barre (optional)

Challenge Me - 3 Goals - 6 Sessions Available

  • Upper Body
  • Lower Body
  • Full Body
  • Cardio (optional)
  • Ab Finisher (optional)
  • Barre (optional)

Workout Length

30-40 minutes 

Equipment Challenge
  • Dumbbells
  • Bench/Ottoman/Chair

 

Bootcamp Challenge with Kayla

Resistance Sessions per Week

1 Goal - 2 Sessions Available

  • Full Body Bootcamp #1
  • Full Body Bootcamp #2

Workout Length

28 minutes

Equipment

  • n/a

 

High Intensity Challenge with Kayla

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Full Body Bootcamp 

  • Lower Body

  • Upper Body > HIIT Cardio

  • Abs & Cardio (optional)
  • Express Abs (optional)
  • Express Legs (optional)

Workout Length

25-35 minutes

15-20 minutes Express

Equipment

  • Dumbbells

  • Resistance Band

  • Chair

  • Skipping Rope

 

PWR Challenge with Kelsey

Resistance Sessions per Week

3-4 Goals - 5 Sessions Available

  • Legs

  • Back & Shoulders

  • Glutes & Hamstrings

  • Arms & Abs

  • Full Body Blast (optional)

Workout Length

45-50 minutes 

15-20 minutes Express

Equipment Challenge
  • Gym Equipment

 

PWRful You Challenge with Kelsey

Resistance Sessions per Week

3 Goals - 4 Sessions Available

  • Glutes & Hamstrings
  • Back & Shoulders
  • Chest & Triceps
  • Abs (optional)

Workout Length

35-45 minutes 

Equipment Challenge
  • Dumbbells
  • Bench
  • Resistance Band
  • Recovery Band
  • Step

 

PWR at Home Challenge with Kelsey

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Chest & Triceps

  • Back & Shoulders

  • Legs

  • Full Body

  • Abs (Optional)

  • Express Abs (Optional)

  • Glute Blast (Optional)

Workout Length

35-45 minutes 

10-15 minutes Express

Equipment Challenge

  • Resistance Bands (Long/Short Loop)

  • Recovery band

  • Bench

  • Dumbbells

  • Skipping rope

 

HIIT Pilates Challenge with Katie

Resistance Sessions per Week

3 Goals - 4 Sessions Available

  • Legs
  • Upper Body & Abs
  • Glutes
  • Circuit Abs (optional)

Workout Length

35 - 45 minutes 

Equipment Challenge
  • Resistance / Booty Band
  • Pilates Ball

 

Core Strength & Mobility Challenge with Britany

Resistance Sessions per Week

Starting Out 3 Goals - 4 Sessions Available

  • Arms & Abs
  • Legs & Abs
  • Full Body Strength
  • Express Mobility & Core (optional)

Challenge Me 4 Goals - 5 Sessions Available

  • Arms & Abs
  • Legs & Abs
  • Full Body Strength
  • Core HIIT
  • Express Mobility (optional)

Workout Length

30 - 40 minutes 

Equipment Challenge
  • Dumbbells
  • Bench/Ottoman/Chair
  • Resistance Band

 

Barre Challenge with Britany

Resistance Sessions per Week

3-4 Goals - 6 Sessions Available

  • Full Body Burn

  • Full Body with Plank

  • Full Body with Bridge

  • Full Body Resistance

  • Express 1 (optional)

  • Express 2 (optional)

Workout Length

40-50 minutes 

15-20 minutes Express

Equipment Challenge

  • Chair

  • Dumbbells

 

High Intensity Strength at Home Challenge with Cass

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Upper Body Strength + Cardio

  • Lower Body Strength + Cardio

  • Full Body Tabata

  • Full Body HIIT (optional)

  • Express High Intensity (optional)

  • Express AMRAP (optional)

  • Express Kettlebell Blast (optional)

Workout Length

45-50 minutes 

15-20 minutes Express

Equipment Challenge

  • Dumbbells

  • Kettlebell

  • Skipping Rope

 

FIERCE 

Resistance Sessions per Week

2-4 Goals - 7 Sessions Available

  • Full Body
  • Lower Body
  • Upper Body
  • Full Body (optional)
  • Back & Shoulder Pump (optional)

Workout Length

30-40 minutes 

Equipment Challenge
  • Gym Equipment

 

Lifting at Home Challenge

Resistance Sessions per Week

3-4 Goals - 7 Sessions Available

  • Lower Body 1

  • Lower Body 2

  • Upper Body 1

  • Upper Body 2

  • Express Abs (optional)

  • Express Glutes (optional)

  • Shoulder & Arms (optional)

Workout Length

30-40 minutes 

15-20 minutes Express

Equipment Challenge

  • Dumbbells

  • Resistance Band

  • Kettlebell

 

Yoga with Phyllicia Challenge

Resistance Sessions per Week

3-4 Goals - 8 Sessions Available

  • Full Body Class

  • Stretch & Balance

  • Dynamic Class

Workout Length

30-40 minutes 

Zero Equipment Challenge

  • n/a

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