Kayla Program 2-WeekEnergyBoostChallenge ProgramHero HighRes_hero

Beginner-Intermediate • High Intensity • 2-Week Program

Energy Boost Challenge

Need to recharge or kickstart your fitness routine? Feel energised and empowered in just 14 days with Kayla Itsines’ Energy Boost Challenge. This program includes full-body HIIT workouts and circuit-style training for an intense workout in a short amount of time.

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.

  • 2-week challenge

  • 3 workouts each week

  • 20-30 minute workouts

  • Minimal equipment

  • HIIT training and Express options

Program Overview

The two-week challenge program is suitable for a beginner to intermediate level of fitness with efficient 20 to 30-minute workouts you can do at home, making them perfect for busy schedules. 

Kayla’s Energy Boost Challenge will help you kick your fitness into gear and mix up your training with three full-body workouts (including one optional Express workout) each week. Your weekly workouts include:

  • HIIT Boost

  • HIIT Pyramid 

  • Express Boost (Optional)

The workouts use minimal equipment and alternate between low, moderate and high intensities to help improve your strength and fitness. The optional Express workout can be completed anywhere in 20 minutes or less - great for those days when you’re short on time!

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


What you’ll need

You can complete this program anywhere with a few pieces of basic equipment. If you don’t have access to dumbbells, you can substitute for household items of similar weight like bottles of water, and if you don’t have a chair you can substitute for a sturdy bench or step instead.

This is the desc for dumbells


Jumping Rope

Skipping Rope



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Your first week is on us

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