Kayla Program DynamicHighIntensity ProgramHero HighRes_hero

Beginner-Intermediate • High Intensity • 4-Week Program

Dynamic High Intensity with Kayla

Sweat with Kayla - literally! Jump, lunge and burpee your way to the cool-down right alongside Kayla with this follow-along program. Dynamic High Intensity will have you doing all your favourite HIIT moves to help you build your strength and fitness with minimal equipment.

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.

  • Perfect for beginner to intermediate fitness levels

  • Minimal equipment - just dumbbells!

  • 3-4 weekly workouts

  • 25-30 minute workouts

  • Follow-along format

Program Overview

If you love a challenging workout but aren’t sure where to start, you’re short on time, or you’re looking for a more personal coaching experience in your workouts, this program is a great option. 

Each week, you’ll be doing three 25-30 minute workouts, plus a 10-15 minute express workout. Each workout is in a guided follow-along format, so it feels like a one-on-one session with just you and Kayla! She will be encouraging you every step of the way, as well as giving you technique tips and helpful modifications. 

Dynamic High Intensity with Kayla can help you build your strength, confidence and fitness with short but challenging workouts that will leave you feeling accomplished.


What you’ll need

To get started with Dynamic High Intensity, all you need is a set of dumbbells and an exercise mat. If you don’t have dumbbells, you can substitute household items such as milk cartons filled with sand or water.

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Yoga Mat

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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.