Introducing The Bootcamp Sessions: Free Audio Workouts!

We’ve had an amazing time so far bringing you some incredible conversations on the Sweat Daily podcast, with guests such as Gabby Bernstein, Jameela Jamil, Flex Mami, Turia Pitt, and calming weekly meditations from Shona Vertue. While season 1 of the podcast has wrapped, Sweat Daily is excited to bring you something new during the break. Introducing (drumroll, please) The Bootcamp Sessions, powered by Powerade.

Get ready for eight free audio workouts guided by some of your favourite Sweat trainers that you can plug in and play anywhere, anytime. 

Kayla Itsines will guide you through a few of her fan-favourite Express HIIT, Abs and Glutes sessions for a full-body workout routine, alongside a refreshing LISS treadmill walk. Britany Williams will help you level up your fitness with her dynamic Barre Blast workout, plus by a restorative post-run mobility session to help you recover and stay flexible. And Katie Martin will take you through a spicy full-body Pilates session and an exhilarating interval run that’s sure to elevate your heart rate.

Each episode is packed with expert form tips, motivation, music to pump you up, and the perfect blend of intensity and recovery. While some workouts need basic equipment, others require no equipment at all or offer easy substitutes - making it easier than ever to fit fitness into your day. 

These brand-new audio workouts will be dropping every week from 12 November, so subscribe to Sweat Daily on Apple Podcasts (or wherever you get your podcasts!) and start making your fitness goals a reality. As each new workout rolls out, you’ll also be able to find them below! 

Express HIIT Full Body Workout with Kayla Itsines

Join Sweat's co-founder and head trainer Kayla Itsines for a guided Express HIIT Full Body audio workout that's perfect for all fitness levels. You can try this one anywhere, anytime, and all you need to get started is a mat and a step or bench.

Kayla kicks off this full-body session with a warm-up that includes bodyweight squats and jumping jacks to get your heart pumping. Then, dive into dynamic supersets that combine alternating step-ups and push-ups, focusing on building strength and endurance. You’ll push through a second superset featuring burpees and side planks, followed by high knees and Russian twists for a powerful core workout, before ending the session with an ab bike burnout challenge designed to help you push your limits and leave everything on the mat.

Each exercise comes with modifications and form tips, helping you to level up or scale back as needed. Get ready to Sweat with Kayla and feel the burn. 

Beginner Interval Run with Katie Martin

Join Sweat trainer Katie Martin for a beginner-friendly, interval run. This audio workout is perfect for those new to running and requires no equipment - just a pair of running shoes and either an outdoor space suitable for running or a treadmill. 

Katie will take you through a dynamic warm-up designed to improve your mobility, followed by alternating intervals of jogging and brisk walking to help build your cardiovascular fitness. Throughout the session, Katie will share all her tips and tricks to help you master your breathing, pace and form. 

The session concludes with a series of calming cool-down stretches to help you recover and reflect on your achievements. Lace up and take your first steps of your running journey today!

Barre Blast Glutes & Abs Workout with Britany Williams

Join Sweat Trainer Britany Williams for a Barre Blast workout that's been designed for all levels, from beginners to long-time lovers of barre. Britany will help you focus on strengthening your glutes and abs in this dynamic session - with no equipment necessary. 

You'll kick things off with a dynamic warm-up featuring movements like knee hugs and inchworms, before diving into a high-intensity sequence of bodyweight exercises that includes squat holds, mountain climbers, and targeted glute work. Britany ensures you can modify each exercise to match your fitness level, promoting both strength and flexibility.

After a challenging second sequence that will have you feeling that spicy barre burn, you'll wind down with a restorative cool-down to stretch and relax your muscles. This session is perfect for anyone looking to enhance their fitness routine, this workout will empower you to push your limits and celebrate your progress!

Express Abs Workout with Kayla Itsines

Join Kayla Itsines for a guided Express Abs workout that's perfect for all fitness levels. Just grab a mat and get ready to challenge your core!

In this guided audio session, Kayla will lead you through a dynamic warm-up, followed by intense supersets with alternating exercises designed to fire up your core. Each exercise comes with modification options and form tips, helping you to level up or take things down a notch as needed.

Express Full Body Pilates Workout with Katie Martin

Join Katie Martin for this guided Express Full Body Pilates workout that's perfect for all fitness levels, from beginner to expert. All you need to get started is a mat.

In this guided workout, you'll focus on building strength, stability and flexibility through a series of dynamic exercises. Get ready to engage your lower body with glute bridges and leg lifts, then challenge your upper body with push-ups and planks. Then, you'll wrap things up with movements designed to fire up your core like toe taps and bicycle crunches.

Express Glutes Workout with Kayla Itsines

Join Kayla Itsines for a guided Express Glutes audio workout that's perfect for all fitness levels. This quick session requires just a mat and a dumbbell (or a large bottle filled with water or sand) and will really get your glutes burning!

Kayla will lead you through a dynamic warm-up, three challenging supersets, and a final burnout challenge to push your limits. Each exercise comes with modifications and form tips, helping you to level up or scale back as needed.

Post-Run Stretch And Mobility Workout with Britany Williams

Join Britany Williams for a guided audio post-run stretch. Whether you're a beginner or an experienced runner, this quick routine will help supercharge your recovery goals, leaving you feeling refreshed and ready for your next session. All you’ll need to get started is a mat.

Britany will lead you through some of her go-to mobility and recovery exercises that are the perfect way to unwind after a run. You'll start with the lying figure four stretch to ease tight hips and glutes, then transition to downward dog pedaling for some calf and hamstring relief.

Britany also guides you through stretches for your hip flexors and hamstrings, an invigorating upward dog, before finishing the session with a calming child’s pose.

More ways to move

We’re always looking for new ways to help you move more, and can’t wait to see you try these audio workouts and hear what you think! So, which one is first on your list?