What is Kayla’s Dynamic High Intensity program?

Kayla has designed this program so you can train alongside her in real time with a guided ‘follow along’ video and audio experience in her Dynamic High Intensity Program.

Dynamic High Intensity is a four-week program that can be done anytime, anywhere — and by anyone who has a beginner to intermediate level of fitness. The classes run for 25-35 minutes and feature Kayla's signature HIIT workouts designed to improve cardiovascular fitness and endurance, while building your confidence and form from week to week.

What is involved in Kayla’s Dynamic High Intensity program?

Dynamic High Intensity includes 4 weeks of class-style workouts. You will be set with a number of goals to aim to complete each week, these include:

• 3 x Resistance sessions (4 provided)
• 1 x Cardio session
• 1x Rest day

What Equipment do I need to complete this program? 

• Dumbbells - we recommend having a small variety of dumbbells.
  • light weight: 3-6kg  / 5-10lbs
  • Medium: 7-10 / 15-20lbs
  • Heavy: 10kg+ / 25lbs+

How do the workouts work?

Upper Body & Core (25-35mins)

In this workout Kayla will take you through a warm up followed by 3 laps of a superset, triset and circuit. You will then complete 2 laps of an Ab's superset and a cool down. 

Lower Body, Cardio & Core (25-35mins)

This workout incorporates a warm up followed by 3 circuits which you will complete 3 laps of each, then a cool down. 

Full Body Bootcamp (25-30mins)

HIIT Bootcamp is made up of 3 trisets, a superset and a wrap up of all the exercises combined. The trisets focus areas include lower body, upper body and core. 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 Abs (12-15mins)

Express workouts consist of a warm up, one circuit repeated for 3 laps and cool down.

FAQ:

1. How do I mirror Sweat to my TV? 

Check out our Support Article https://support.sweat.com/hc/en-us/articles/360001705815-Casting-Mirroring-Devices for more information and steps on how to mirror your phone to your TV. 

2. What do I do for my Cardio workouts? 

You can choose any type of cardiovascular activity for your cardio workout. This could be a walk, run, bike ride (indoor or outdoor), jump rope, swimming and more. If you can't get outside for your cardio and don't have equipment at home, make up your own cardio workout with the cardio movements in our article How To Do Cardio At Home. 

Choosing a style of cardio you love is one of the easiest ways to stick to your fitness goals, so figuring out which one is right for you is really important. If you're not sure what style of cardio is for you, take a look at our article Cardio: Which Style Is Right For Me? 

3. What do I do on my Rest days? 

Use your rest days to relax and rejuvenate your body and your mind in whatever way works best for you. Check out our article with tips and recommendations from the Sweat Trainers to make the most out of your rest day - How To Maximise Rest Days 

4. Do I need to do a warm-up and cool-down?
We strongly encourage warming up before and cooling down after your workout to avoid injury and promote recovery. Your warm-up and cool-downs are incorporated into the workouts, simply press Start and Kayla will guide you through.