National Fitness Month: Bring The Energy With Free Workouts And More

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May 3, 2023

National Fitness Month: Bring The Energy With Free Workouts And More - Hero image

We’ve been celebrating National Fitness Month here at Sweat! Started by the President's Council on Fitness, Sports and Nutrition in 1983, this month is all about encouraging people to stay active and healthy.⁠ It doesn’t matter whether you’re based in the US or are further afield like we are down here in Australia, we can all agree there are so many great reasons to lead a healthy lifestyle.

We’ve been getting moving with six weeks of activities from May 1st to June 7th celebrating all things health and fitness.

We’ve shared some of our most popular and highly requested workouts here on the blog as well as tips, tricks and trainer talks over on our Instagram!

Each week has had a different theme to help you focus on every aspect of your physical and mental health and we’re already at the final week! To mark week six, we’re celebrating movement.

Finding the joy in movement is something we talk about a lot here at Sweat, whether it’s discovering a new training style you love, sharing your fitness journey with the Sweat Community or making modifications to help you get more out of your training.

And if you’re new or returning to exercise, or simply find it a struggle to make fitness part of your routine, we have beginner programs designed to help kickstart your journey and get moving again. One of these programs is Low Impact Strength with Kelsey, which was created to help build your confidence with strength training. Why not finish National Fitness Month with a bang and try a workout from this program today?

Superset 1

2 Exercises / 3 Laps

Goblet Sumo Squat


Superset 2

2 Exercises / 3 Laps

Side Raise

12 REPS 6 Per Side


3 Exercises / 3 Laps

Sumo Squat Pulse


Try Kelsey’s Low Impact Strength workout

Week 5: Nature

Spending time in nature is a great way to reduce your screentime, boost your health and wellbeing, and reconnect with the great outdoors.

And the good news is, there are so many easy ways to make nature part of your everyday routine, whether you start each day with a walk, cycle to work, develop a green thumb or choose to socialise outdoors.

To mark week five of National Fitness Month, we encouraged you to take your next Sweat session outdoors. Your backyard, local park or sports court all make great outdoor spaces for exercise, and all you need for this free workout with Kayla Itsines is a yoga mat. Give it a go!

Try Kayla's equipment-free cardio and core workout

Week 4: Elevate

Knowing how - and when - to elevate your training is something we talk about a lot here at Sweat, which is why elevate was week four’s theme. From how much weight you should be lifting to the trainers’ advice for a more effective workout and the many ways you can measure progress, the Sweat blog is jam-packed with advice to help you elevate your workouts.

After a way to include more cardio in your routine and build your fitness? Low-impact training styles are a favourite choice for so many women in the Sweat Community. To mark this week, try this cardio barre workout from one of our most popular programs, Barre with Britany Williams.

Try Britany's cardio barre workout

Week 3: Mind

We know how you feel is just as important to your overall health and wellbeing as physical activity, which is why mind is our focus for this week. After all, one of our favourite things about fitness is the powerful mind-body connection you can forge through moving your body in ways you love.

Mindful movement is something trainer Kelsey Wells is particularly passionate about and forms the basis of her Redefine Fitness: Strength and Mindfulness program, which incorporates elements of affirmations and gratitude with strength training.

To mark week three we wanted to encourage you to practice self-care and prioritise the activities that make you feel your best. We also shared a free active recovery workout from Kelsey for you to try!

Try Kelsey’s Recharge Your Power Active Recovery Session

Week 2: Community

Week two was all about community, a theme that’s super close to our hearts here at Sweat (Sweat Community, we’re looking at you!). To celebrate, try this new member-requested workout from Katie Martin or head over to the On Demand section of the app to find even more of the latest workouts requested by you. Can’t find what you’re looking for or have something you want to request? Connect with us on the Sweat Forum!

Try Katie’s At Home Strength & Mega Set Workout

Week 1: Energy

The theme for week one was energy. Get up and go with this free workout from head trainer Kayla Itsines.

Join the incredible Sweat Community

We know we're stronger together

Try Kayla’s 10-minute Energy Boost Workout

Check out the Sweat blog

Loved National Fitness Month? Over on the Sweat blog we’re helping you to discover your love of fitness every month. Take a look for more free workouts, tips and tricks and trainer talks to help keep you moving and feeling your best.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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