The Sweat Challenge: All Your Burning Questions, Answered!

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June 28, 2023

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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. If you know exactly what question you’re looking for, you can jump straight to any of these categories:

Have a question and it’s not covered here? Drop it in the comments on @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 8 January 2024 and running until Sunday 18 February. 

When do registrations open and close?

Registrations open on Monday 27 November 2023, and close on Sunday 21 January 2024.

Who is the Sweat Challenge for?

The Sweat Challenge is for any woman who wants to start the new year 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 join the Sweat Challenge using the “Register Now” 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, download the Sweat app from the App Store or Google Play and subscribe to participate in 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 7 January 2024, 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 21 January 2024 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 15 January 2024, 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 8 January 2024!

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 two 40-week programs available, Pregnancy with Kayla and Pregnancy with Kelsey 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.

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Programs, equipment and training styles

How do I choose a program? 

We recommend checking out this article, which has more detail on all four of the new programs, as well as the eight all-time favourite challenge programs on offer. 

For the first time ever, we are releasing a few workouts from the four new programs early so you can have a sneak peek or try them out before the Sweat Challenge begins. Just tap the On Demand section of the Sweat app and you’ll find them at the top!

What training styles are available?

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

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.

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.

If you’re looking for a program that combines training styles, we recommend Katie Martin’s HIIT Pilates Challenge, Kelsey Wells’ Mindful Strength Challenge, or Britany Williams’ Core Strength & Mobility 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 every program (including the eight all-time favourite challenge programs). 

Are there any programs with no equipment?


  • 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 PWR Challenge is a great option, and her Mindful Strength program also features the use of barbells and other free weights. 

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!

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.

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Changing your program or missing weeks

Can I change my 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 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.

With Kelsey’s weekly mindfulness videos in her Mindful Strength program, can I watch each video more than once or will they disappear?

Your weekly mindfulness video from Kelsey will remain in the app for you to watch as many times as you like. When the next week begins, your new video will be ready and the previous week’s video will disappear. Kelsey recommends starting each week by watching the new video as they each have a new weekly challenge!

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.

Join the incredible Sweat Community

We know we're stronger together

Being part of the Sweat Community

Are there any prizes up for grabs?

Yes! The Sweat team will have our eyes peeled from 8 January - 18 February 2024 for members who are immersing themselves in the Sweat forum, 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 #ReadySetSweat to find and follow other women who are doing the Sweat Challenge!

So, are you ready to join?

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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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