Kayla Program HighIntensityStrength ProgramHero High_hero

Intermediate-Advanced • High Intensity • 24+-Week Program

High Intensity Strength with Kayla

High Intensity Strength with Kayla will help to develop your fitness, strength and muscle at the gym with 30-minute workouts using a combination of gym equipment, free weights and your bodyweight.

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.

Over 24 weeks of workouts
Four optional beginner weeks
Three progressive training blocks
Build fitness, strength and increase your weights
Supersets and triset training format

Program Overview

This program follows Kayla’s signature high-intensity training style, but has a stronger focus on strength training with a combination of rep-based supersets to build your strength and time-based circuits that dial up the intensity to challenge your fitness.

Each week, you have four workouts, alongside two low-intensity cardio sessions and scheduled recovery and rest days. Your weekly workouts include:

Lower Body
Upper Body
Full Body
Full Body Cardio (optional)

If you choose to complete the four optional beginner weeks, they are designed to build your confidence with the format, exercises and intensity before you progress to the main program.

In Block 1 (weeks 1-12), the rest periods are shorter than the beginner weeks to increase the intensity and build your fitness. In Block 2 (weeks 13-18), the exercise difficulty and complexity increases for an added challenge, and you’re encouraged to increase your weights. In Block 3 (weeks 19-24), there are new exercises, a new superset structure, and you’re encouraged to increase your weights or use the weight logging feature to track your strength progress.

Equipment