Kayla Program HIITCardio&AbsWithKayla ProgramHero HighRes_hero

All Fitness Levels • High Intensity • 14-Week Program

HIIT Cardio & Abs

Sweat with co-founder and head trainer Kayla Itsines in her HIIT Cardio & Abs program, designed to leave you feeling energised and strong with minimal equipment. This full-body program utilises high-intensity interval training (HIIT) with a focus on core exercises.

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 all fitness levels

  • 14-week program

  • Two optional foundation weeks

  • 3-5 weekly workouts

  • 30-minute workouts

Program Overview

With efficient 30-minute workouts using basic equipment, this program is perfect for anyone who is short on time. You can increase or decrease the difficulty of each workout by dialling the intensity up or down, making this a great program for women of any fitness level. 

If you’re just starting out or are new to high-intensity training, there are two optional foundation weeks to help you build your confidence and fitness. 

You’ll have five 20-30 minute workouts each week, including express workouts that can be completed anywhere, in 20 minutes or less. These express sessions remain optional throughout the program. Your weekly workouts include:

  • HIIT Cardio

  • HIIT Blast 

  • HIIT Bootcamp

  • Express Abs (optional)

  • Express HIIT (optional)

There are also three LISS (low-intensity steady state) cardio sessions and an optional weekly HIIT (high-intensity interval training) cardio session alongside scheduled recovery and rest days each week to allow your body time to repair before your next workout.


What you’ll need

You can complete this program at home or in the gym with a few pieces of equipment. You can increase or decrease the intensity of your workout by changing your weights, or use the exercise and equipment substitutions features in the Sweat app to find alternatives. If you don’t have access to some of the free weights, you can substitute for household items of a similar weight such as bottles of water, and if you don’t have a plyometric box you can substitute for a sturdy chair or bench instead!

This is the desc for dumbells


Jumping Rope

Skipping Rope


Recovery Band

Long Resistance Band

Long Resistance Band





Plyometric Soft Box

Plyometric Box

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.