The Sweat Challenge Is Back: It’s Time To Sweat Your Sights On Your Goals

We’ve crunched the numbers and know the number one reason women around the world sign up for the Sweat Challenge is to smash their goals and feel great doing it. So to start your 2025 strong, we’re making it easier than ever to set your goals, unleash your potential, feel your best and do something for YOU. 

Train alongside Sweat Trainers Kayla Itsines, Kelsey Wells, Katie Martin and Britany Williams with their new 6-week programs designed to smash your goals and level up your wellbeing. They have each leaned into their strengths to help you discover yours in just 42 days. 

Unsure whether one of these four programs is right for you? We’re also bringing back another 12 of our all-time favourite Sweat Challenge programs from a range of world-class trainers. 

Designed by women, for women, this Sweat Challenge is your chance to join the incredible Sweat Community for six weeks of motivation, positivity and a whole lot of Sweat. 

Registrations are now open, and the Sweat Challenge starts on Monday 13 January 2025, and runs until Sunday 23 February. Run, don’t walk! You only have until Sunday 2 February to sign up. Ready, Set, Sweat.

Who is the Sweat Challenge for?

The Sweat Challenge is for any woman who wants to commit to her health and fitness goals, try something new, or level up her training, regardless of fitness level and no matter where and how you choose to train.

Choose from 17 programs across a range of training styles including high intensity interval training, strength training, Pilates and barre (there are even a few hybrid programs if you’re looking for a blend!).

There are options available if you want to train in the gym, with no equipment, using just your bodyweight, or using home gym equipment.

No matter what time or equipment you have available, there’s a Sweat Challenge program for you and your chosen trainer will be by your side every step of the way.

How do you join the Sweat Challenge?

If you’re already a Sweat member, you can join the Sweat Challenge 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, sign up here and 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. 

That’s it! Make sure you join the Sweat Community and follow us on social media for motivation, workout tips and support before the Sweat Challenge begins on Monday 13 January.

How do you choose a Sweat Challenge program?

The Sweat Challenge is your chance to start your fitness journey, elevate your training or try something new for six weeks, whether you’re training at home or in the gym. 

In the Sweat app, you can browse programs by fitness goal, whether you’re looking to get fit, strong, back on track, run-ready, or work on your flexibility and balance. With 17 Sweat Challenge programs to choose from, get ready to take your fitness to another level while working out alongside one of the most supportive female fitness communities in the world.

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.

The Body Burner Challenge with Kayla

Kayla knows a thing or two about helping women hit their fitness goals and this Sweat Challenge program blends strength and high-intensity training to fire up your workout routine and unlock your potential. 

There are three weekly workouts that will take up to 40 minutes to complete - Legs & Glutes, Upper Body and Glutes & Core. If you select the Challenge Me option you’ll also find burnouts at the end of each session alongside an optional weekly Cardio & Abs workout. 

Designed with minimal equipment for maximum efficiency, The Body Burner takes Kayla’s signature style to the next level to transform your fitness routine in just six weeks. You can get started at home or in the gym with dumbbells, a resistance band, a skipping rope and a bench.

The PWR Pack Challenge with Kelsey

For the first time ever, Kelsey has created a Sweat Challenge that features workouts from some of her most popular PWR programs, with two different options for training in the gym or at home. 

There are three weekly workouts - Glutes & Hamstrings, Chest & Triceps, and Back & Shoulders - plus two optional workouts for your lower body and abs. Workouts range from Express 20-minute options to longer full-length sessions.

Designed with plenty of variety, The PWR Pack is designed to help you build strength and confidence training, whether you’re a beginner or advanced, at home or in the gym. To get started at home, you’ll need a bench, dumbbells, resistance bands, a barbell and weight plates. If you’re lifting heavy, a squat rack is recommended. The gym option uses a range of equipment including large machines. 

The Run Up Challenge with Katie

Katie credits so much of her running success to her strength training routine, and The Run Up is designed to help you build the strength and confidence you need to get run-ready before you lace up and hit the pavement. 

Whether you’ve been running for a while and want to run with more speed and power or are just starting out on your running journey, Katie’s Sweat Challenge program can help to build strength in key muscle groups, reduce your risk of injury, enhance recovery, reduce muscle soreness and help you to unlock your running potential. 

The Run Up can be completed at home or in the gym with four 30-40 minute weekly workouts: Full Body, Upper Body, Lower Body and an optional Cardio session. You’ll need a few key pieces of equipment to get started, such as dumbbells, a resistance band, a bench, a kettlebell, a weight plate, a Swiss ball and a box. If you’re opting for the Challenge Me option, you’ll also need a barbell. 

The Kickstarter Challenge with Britany

Want to kickstart your fitness journey by simply getting back on track and building a consistent, fun workout routine? Britany’s Sweat Challenge program is perfect with five weekly workouts that will only take you 15-25 minutes. For an extra challenge, select the Challenge Me option for an additional weekly workout and some extra spice! You’re welcome to challenge yourself and try to complete every workout, otherwise she recommends aiming for about three each week.

Britany has designed this program with a blend of strength training, barre and cardio to give you a well-rounded routine that will improve your fitness, strength, posture, balance and mobility from every angle. 

Your weekly workout focuses include Full Body, Upper Body, Lower Body, Barre, Abs and Cardio, and all you need to get started is a set of dumbbells and a bench or chair - making it perfect for home or the gym.

Or choose an all-time favourite challenge program

We’re also bringing back a range of our most popular Sweat Challenge programs. The lineup includes:

• PWR at Home Challenge with Kelsey

• PWRful You Challenge with Kelsey

• Bootcamp Challenge with Kayla

• HIIT Pilates Challenge with Katie

• Core Strength & Mobility Challenge with Britany

• High Intensity Challenge with Kayla

• Barre Challenge with Britany

• FIERCE Challenge with Chontel

• High Intensity Strength at Home Challenge with Cass

• Yoga with Phyllicia Challenge

• Lifting at Home Challenge

• PWR Challenge with Kelsey

If you want to change your program after starting the Sweat Challenge, simply tap the Sweat Challenge banner in the app, then navigate to the three dots in the top right corner. Select “Change Program”, then select your new program.

How does the Sweat Challenge work?

If you register for the Sweat Challenge before it begins, it’s completely up to you if you want to take it easy in the lead-up, build some base fitness with short workouts and light cardio when you can, or challenge yourself with an existing Sweat program.

On the first day of the Sweat Challenge, you’ll see your exclusive weekly workouts for that week that include:

• Your weekly workout options and goals for the week

• Low-intensity cardio sessions

• Optional workouts

• Recovery sessions and scheduled rest days

The Sweat Challenge is designed to help you move your body, stay motivated and active by completing at least one workout each week over the six weeks. How you choose to Sweat is up to you.

At the start of each week, schedule your workouts using the Planner and sync them with your calendar to be reminded when it’s time to work out, and make sure you’ve turned on push notifications to get scheduled reminders and motivation throughout the challenge.

Each week, you’ll aim to complete your set workouts, cardio and recovery sessions but if you miss a workout here and there, don’t let that discourage you — you’ll still progress through the Sweat Challenge with everyone else.

Almost 60,000 women from 196 countries took part in the last Sweat Challenge, completing almost 600,000 workouts!

Remember to use the hashtags #SweatChallenge and #MadeWithSweat on Instagram to see what the Sweat Community is up to and share your own sweaty selfies and personal highlights along the way.

Can you complete the Sweat Challenge if you’re 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 and we know that pregnancy and preparing to welcome a new baby can present its own unique challenge! 

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 four programs available in the Sweat app, Pregnancy with Kayla, Pregnancy with Kelsey, Pregnancy with Sarah and Pregnancy Barre with Brit. You should discuss these training options with your healthcare provider to understand if they're right for you. 

We know how you’re feeling - inside and out - can change dramatically over the course of your pregnancy. Many women feel so unwell during their first trimester that exercise is the last thing on their mind. That’s okay! For every woman that wants to keep moving throughout her pregnancy, there’s a woman who won’t feel up to it. Listen to your body and take it easy during this time - there will be more Sweat Challenges in the future!

What if you miss the start of the Sweat Challenge?

The Sweat Challenge will run from Monday 13 January 2025 until Sunday 23 February — so make sure you join before it begins to get the most out of it!

If you’ve missed the start of the Sweat Challenge, you have up until 2 February to sign up. 

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.

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’t find the answer to your question?

We’ve compiled the most Sweat Challenge questions right here, but don’t hesitate to reach out to us @Sweat if you have a curly question that isn’t on the list!

Ready, Set, Sweat!

Now you know what to expect, it’s time to register! Take this opportunity to set your goals, prepare for the Sweat Challenge, and most importantly… GET EXCITED!