Kayla has designed this program to increase core strength and stability as well as improve muscle definition. HIIT workouts are great for maximising calories burned in a short amount of time, making these sessions perfect for busy schedules! This program includes strength and stability exercises, HIIT circuits and high-intensity finishers with a strong focus on the core. 

HIIT Cardio and Abs with Kayla is a 14-week training program including 2 foundation weeks. It takes the traditional Kayla workouts you love and turns them up to 11! It’s been designed to make you sweat and FEEL the burn!

What is involved in HIIT Cardio and Abs with Kayla?

In HIIT Cardio and Abs with Kayla, you will be provided with the following goals to work towards each week:

• 3 x Resistance sessions (5 provided)

• 2 x Cardio sessions (4 provided)

• 1x Recovery sessions (including 1 x Rest day) 

What equipment do I need to complete HIIT Cardio and Abs with Kayla? 

Below, you will find a full list of equipment you will need to effectively complete the program:

• Dumbbells
• Skipping Rope 
• Recovery Band
• Chair
• Kettlebell
• Plyo Box 

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. When selecting alternatives, it is important to ensure that they are both safe and secure prior to commencing your workout. 

How do the workouts work?

HIIT Cardio (20 minutes for foundations & 30 minutes for weeks 1-6) 

Each HIIT Cardio session is a full-body workout with three circuits, targeting your upper body, lower body and core. Each circuit includes 6 exercises where you will alternate between a 20 second cardio exercise and a 40 second higher intensity strength exercise. You will complete 2 laps in foundation weeks and 3 laps in the main program of each circuit, before taking a 30-second rest and moving onto the next circuit

HIIT Blast (24 minutes) 

HIIT Blast includes 3 circuits and an ab finisher. Each circuit includes 4 exercises, you will move through the first three exercises that decrease from 30, 20, to 10 seconds while increasing in difficulty, followed by a 60-second active recovery exercise. You will perform 3 laps of each circuit with a 1-minute rest between circuits!

In the Abs Finisher, your aim is to complete 1 lap of an abdominal exercise sequence that increases in difficulty and decreases in time from 30 seconds per exercise, down to 10 seconds. 

HIIT Bootcamp (15-20 minutes) 

HIIT Bootcamp is made up of 6 supersets and a wrap up of all supersets combined. The Superset focus areas include lower body, upper body, full body and core. Each superset includes 2 exercises, a cardio exercise and a strength exercise. The strength exercise is completed for reps and the cardio exercise for time, repeat for 3 laps, with a short 10-second rest between laps and a 30-second rest between supersets. 

The wrap up is a list of each exercise already completed in the workout. Perform one lap of this list to finish your workout!  

Express HIIT (27 minutes) 

The Express HIIT workout follows the same format as the bootcamp, but with a reduced number of supersets, which also decreases the length of the wrap up. 

Express Abs (20 minutes) 

Each workout includes 3 tri-sets and a wrap up of all exercises. Each Triset groups 3 abdominal exercises, targeting the core in different ways. Complete as many reps as you can of each exercise within the specified amount of time before moving onto the next exercise. Complete three laps before taking a 30-second rest and moving on to the next tri-set. After completing triset 3, take a 30-second rest before starting the wrap-up. The wrap up includes all 9 exercises completed in the trisets for 1 lap. 

Warm Ups

The warm-ups include mobility exercises, dynamic stretches and anaerobic exercises, to get your body ready to go! Before starting your workout, you are presented with 4 warm-up options:

• Cardio ( your choice of cardio ) 
• Cardio & Movement ( your choice of cardio, mobility and dynamic stretches )
• Movement only ( mobility exercise and dynamic stretches )
• No Warm up 

It’s really important to warm up before your workout to prevent the risk of any potential injury. 

Cool Downs

At the end of each workout, a cooldown is provided. The cooldowns are just as important to help promote recovery, prevent injury, improve flexibility and promote even blood flow throughout your body! 

High-Intensity Strength with Kayla can be found exclusively within the Sweat app. You can download the Sweat app from the App Store and the Google Play Store, or access the Web version here.