The Sweat Challenge: All Your Burning Questions, Answered!

Are you ready to discover a fitter, stronger you in just 42 days?

Whether you’re a well-seasoned Sweat Challenger or this is your very first time (welcome!), it’s normal to have plenty of questions about how it all works. To make it easy, we’ve compiled all of the most commonly asked questions into one easy place.

Have a question and it’s not covered here? Drop it in the comments on our Forum or @Sweat social and we’ll get back to you as soon as we can.

Registration, dates and costs

When does the Sweat Challenge start and end?

The Sweat Challenge is six weeks long, starting on Monday 13 January 2025 and running until Sunday 23 February. 

When do registrations open and close?

Registrations open on Monday 2 December 2024, and close on Sunday 2 February 2025.

Who is the Sweat Challenge for?

The Sweat Challenge is for any woman who wants to start 2025 strong by committing to her health and fitness goals, trying something new or levelling up her training, regardless of your fitness level and no matter where and how you choose to Sweat.

How do I join the Sweat Challenge?

If you’re already part of the Sweat Community you can register using the “Join the Sweat Challenge” button on the pink banner in your app. If you don’t see the banner, make sure you update your app to the latest version via the App Store or Google Play. 

If you’re not a Sweat member yet, join here and then download the Sweat app from the App Store or Google Play. After you’ve logged in to the app, you’ll see a banner prompting you to register for the Sweat Challenge. 

Does it cost extra to join the Sweat Challenge? Do I have to pay for my Sweat Challenge program?

Nope! All you need is an active Sweat subscription.

On the first day of the Sweat Challenge, do I need to do anything in the app?

No, there’s nothing you need to do once you’ve registered! When your week rolls over on midnight Sunday 12 January 2025, your program will automatically update to week one of your selected Sweat Challenge program.

What if I haven’t registered by the start date?

If the Sweat Challenge has already begun but you’re keen to join, Sunday 2 February 2025 is your last day to sign up. 

If I join the Sweat Challenge late, which week will I start from?

You start from whichever week the Sweat Challenge is up to! For example, if you join one week late on Monday 20 January 2025, you would start in week 2 and will not be able to go back and begin in week 1. To complete the entire 6 weeks' worth of Sweat Challenge workouts in order, be sure to sign up before or on Monday 13 January 2025!

What happens at the end of the Sweat Challenge?

After the Sweat Challenge, you can choose to continue your previous Sweat program where you left off, progress to a different week or start a new program.

Can I complete the Sweat Challenge if I'm pregnant?

If you’re currently expecting, congratulations are definitely in order! However, it’s important to note these Sweat Challenge programs have not been designed for pregnant women.

If you want to continue exercising during pregnancy, it’s essential that you obtain clearance from your healthcare provider. If you want to follow a structured program, there are three 40-week programs available, Pregnancy with Kayla, and Pregnancy with Kelsey and Pregnancy with Sarah, and three weeks of low-intensity Pregnancy Barre with Brit workouts. You should discuss these training options with your healthcare provider to understand if they're right for you.

Programs, equipment and training styles

How do I choose a program? 

We recommend checking out this article, which has more detail on all 17 of the Sweat Challenge programs on offer. In the Sweat app, you can also browse the programs by fitness goal, such as Get Strong, Get Fit, Get Run Ready, Get Back On Track or Get Balanced.

Want to try before you decide? We’ve got you. In the lead-up to the Sweat Challenge, a selection of workouts will be featured at the top of the On Demand section so you can have a sneak peek or try them out to find your perfect fit.

What training styles are available?

HIIT, strength training, yoga, mobility, Pilates, barre, and even a couple of unique blends such as HIIT Pilates!

What fitness levels do the challenge programs cater to?

No matter where you are on your fitness journey, you’ll be able to find a Sweat Challenge program to suit your fitness level and goals. 

In almost every program (with the exception of Kelsey’s The PWR Pack programs, Katie’s HIIT Pilates and Kayla’s Bootcamp Challenges) you’ll be able to choose between “Starting out” and “Challenge me” so you can pick the option that suits your fitness level best.   

How many workouts per week are there and how long are the workouts?

Each program is slightly different in terms of the number of weekly workouts and workout duration. If you can’t complete every single workout each week, just do what you can! You can find out more about each program here or in the Sweat app.

Can I combine multiple programs?

Each program has a unique structure and weekly goals to help you get the most out of your Sweat Challenge journey and has been designed as a standalone program. While you can’t combine two challenge programs, you can supplement your fitness routine with workouts from the On Demand tab of the Sweat app, or change your program during the Sweat Challenge if it’s not your vibe.

For the first time ever, Kelsey Wells has designed her new Sweat Challenge program, The PWR Pack, to include a mix of workouts from some of her most popular PWR programs. There is an at-home and gym option available depending on where you like to train!

If you’re looking for a program that combines training styles, we recommend Katie Martin’s HIIT Pilates Challenge, Britany Williams’ Core Strength & Mobility Challenge, or Cass’ High Intensity Strength At Home Challenge.

Can I preview the entire six weeks of my program at the start or plan my workouts ahead of time?

During the Sweat Challenge, your workouts will be released one week at a time. Once each week is released, you can use the Planner tool to schedule your week!

What equipment do I need for my program?

This article has a full breakdown of the equipment needed for each program.

Are there any programs with no equipment?

Yes! 

• Bootcamp Challenge with Kayla

• Yoga with Phyllicia Challenge

Are there any gym challenges?

All Sweat Challenge programs can be completed in a gym, but if you’re wanting to use gym machines and larger pieces of equipment, Kelsey’s Gym PWR Pack Challenge or her PWR Challenge are both great options. 

What do I do if I don’t have the right equipment?

While gym machines can be hard to substitute, many free weights such as dumbbells can be easily substituted with what you have at home, or you can still do the workouts using your bodyweight. Be sure to check out the exercise substitutions in the Sweat app!

Does The Run Up Challenge by Katie Martin include running?

Nope! This program is designed to help you build the strength and confidence you need to get run-ready before you lace up and hit the pavement, or to build power in your legs to improve your performance if you’re already running regularly. All the training sessions are strength-based.

How is Kayla’s Bootcamp Challenge different from her High Intensity Challenge or other programs in the Sweat app? 

The main differences are that Kayla’s Bootcamp Challenge requires zero equipment, there are only two workouts per week, and they are both full-body sessions based on how she trains her live bootcamps around the world. She has designed it this way to make it easier than ever before to start your year strong or complete the Sweat Challenge with a friend! 

Kayla’s High Intensity Challenge requires some equipment, there are four workouts available each week, and the workouts have different muscle group focuses.

Changing your program or missing weeks

Can I change my Sweat Challenge program?

You sure can! You can change your program before the Sweat Challenge begins or once it has started. Here’s how:

1. Select the challenge tab at the top of your Workout Dashboard

2. Select 'Settings'​​ in the top right corner (3 little dots)

3. You are now able to select 'Change program/Leave Challenge'.

What happens if I change my program partway through the Sweat Challenge?

If you choose to change your program every day or mid-week, the workouts you have already completed that week will not register toward your weekly goals, but they will still be visible within your planner! If this worries you, just change your program on a Monday morning.

Can I go back a week if I miss one?

The Sweat Challenge is designed to be completed over six weeks. Because this is a true Sweat Community event, you can’t go backwards (or skip ahead!). If you miss a workout here and there, don’t let that discourage you - you can still keep going and progress through the Sweat Challenge with everyone else.

What happens if I leave the Sweat Challenge?

If you leave the Sweat Challenge, you won’t be able to rejoin once the entry period closes. This means in order to participate for the full six weeks and access these exclusive workouts, you’ll need to stay registered.

Being part of the Sweat Community

Are there any prizes up for grabs?

Yes! The Sweat team will have our eyes peeled from 13 January - 23 February 2025 for members who are immersing themselves in the Sweat forum or sharing about their journeys on social media, and we’ll be rewarding members every single week with exciting giveaways, and special shout-outs to celebrate your active participation and engagement! Get sweating. Get sharing. Get supporting. And one of those prizes could be yours!

How do I connect with the Sweat Community?

As well as engaging in the forum, you can follow @Sweat and your trainer on Instagram for tips, videos, encouragement and laughs, or to connect with other women from around the world. You might even find a workout buddy who is following the same program as you, or win yourself a prize! 

You can also use the hashtags #SweatChallenge and #MadeWithSweat to find and follow other women who are doing the Sweat Challenge!

So, are you ready to join?