Kayla Program 3-WeekAbBurnChallenge ProgramHero HighRes_hero

Beginner-Intermediate • High Intensity • 3-Week Program

Ab Burn Challenge

Feel your abs get stronger with this core challenge from Sweat’s head trainer and co-founder Kayla Itsines. Kayla’s Ab Burn Challenge combines abdominal exercises with high-intensity and full-body movements that keep your core engaged and working hard throughout!

Kayla Itsines

I’m Kayla Itsines, co-founder and head trainer at Sweat! I’ve been a certified personal trainer since 2008 and am also certified in pregnancy and postnatal exercise. My goal has always been to empower women by giving them the practical tools they need to improve their health and fitness and feel more confident.

  • 3-week challenge

  • Strong core focus

  • 3 weekly workouts that will take 20 minutes or less

  • No equipment needed

  • High-intensity circuit style

Program Overview

This challenge program is great for anyone with a beginner or intermediate level of fitness who wants to focus on improving their core strength and feel that “ab burn” in a short space of time!

Each week includes three high-intensity circuit-style workouts that you can complete in 20 minutes or less with no equipment, making them perfect for working out at home, the gym or on the go. The three weekly workouts include:

  • Ab Burn

  • Complete Core

  • Strength, Cardio & Abs

Each session combines both rep-based and time-based exercises, which means you can control the intensity of the program to challenge your strength and fitness as you progress your training and build your core strength each week. 

There are also two weekly LISS (low-intensity steady state) cardio sessions, an optional HIIT (high-intensity interval training) cardio session, recovery sessions and rest days.


What you’ll need

This core challenge doesn’t require any equipment to get started, just yourself and a yoga mat if you’d like!

This is the desc for Yogamat

Yoga Mat

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.