Question 1

How do you join the Sweat Challenge and does it cost extra?

Accepted Answer

If you’re already a Sweat member, you can join the Sweat Challenge using the “Join the Sweat Challenge” button on the pink banner in your app. It doesn’t cost extra to sign up - all you need is an active Sweat subscription.

If you don’t see the banner, make sure you update your app to the latest version via the App Store or Google Play.

If you’re not a Sweat member yet, sign up here and download the Sweat app from the App Store or Google Play. After you’ve logged in to the app, you’ll see a banner prompting you to register for the Sweat Challenge.

Question 2

What are the key Sweat Challenge dates?

Accepted Answer

The Sweat Challenge runs for six weeks, starting on Monday 2 June 2025 and running until Sunday 13 July.

When your week rolls over on midnight Sunday 1 June 2025, your program will automatically update to week one of your selected Sweat Challenge program.

Registrations open on Monday 12 May 2025 at 10AM local time, and close on Sunday 15 June 2025.

Question 3

How do you choose a Sweat Challenge program?

Accepted Answer

The Sweat Challenge is your chance to start your fitness journey, elevate your training or try something new for six weeks, whether you’re training at home or in the gym.

In the Sweat app, you can browse programs by fitness goal, making it easy to get fit, strong, back on track, run-ready, or work on your flexibility and balance. With 9 Sweat Challenge programs to choose from, get ready to take your fitness to another level while working out alongside one of the most supportive female fitness communities in the world.

Want to try before you decide? We’ve got you. In the lead-up to the Sweat Challenge, a selection of workouts will be featured at the top of the On Demand section of the Sweat app.

If you’re not a Sweat member yet, you can find and sample Sweat Challenge workouts on the blog and find information about our main challenge programs here:

Question 4

How does the Sweat Challenge work?

Accepted Answer

If you register for the Sweat Challenge before it begins, it’s completely up to you if you want to take it easy in the lead-up, build some base fitness with short workouts and light cardio when you can, or follow an existing Sweat program.

On the first day of the Sweat Challenge, you’ll see your exclusive weekly workouts for that week which include:

Your weekly workout options and goals for the week
Low-intensity cardio sessions
Optional workouts
Recovery sessions and scheduled rest days

The Sweat Challenge is designed to help you move your body, stay motivated and active by completing at least one workout each week over the six weeks. How you choose to Sweat is up to you.

At the start of each week, schedule your workouts using the Planner and sync them with your calendar to be reminded when it’s time to work out, and make sure you’ve turned on push notifications to get scheduled reminders and motivation throughout the challenge.

Each week, you’ll aim to complete your set workouts, cardio and recovery sessions, but if you miss a workout here and there, don’t let that discourage you — you’ll still progress through the Sweat Challenge with everyone else.

Question 5

What happens if I join the Sweat Challenge late? Can I go back a week if I miss one?

Accepted Answer

If the Sweat Challenge has already begun but you’re keen to join, Sunday 15 June 2025 is your last day to sign up.

You start from whichever week the Sweat Challenge is up to! Because this is a true Sweat Community event, you can’t go backwards (or skip ahead!). If you join one week late on Monday 9 June 2025, you would start in week 2 and will not be able to go back and begin in week 1. To complete the entire 6 weeks' worth of Sweat Challenge workouts, be sure to sign up before or on Monday 2 June 2025! If you miss a workout here and there, don’t let that discourage you - you can still keep going and progress through the Sweat Challenge with everyone else.

The Sweat Challenge will run from Monday 2 June 2025 until Sunday 13 July — so make sure you join before it begins to get the most out of it!

If you’ve missed the start of the Sweat Challenge, you have up until 15 June to sign up. If you leave the Sweat Challenge, you won’t be able to rejoin once the entry period closes. This means in order to participate for the full six weeks and access these exclusive workouts, you’ll need to stay registered.

Question 6

What happens if I leave the Sweat Challenge?

Accepted Answer

If you leave the Sweat Challenge, you won’t be able to rejoin once the entry period closes. This means in order to participate for the full six weeks and access these exclusive workouts, you’ll need to stay registered.

Question 7

What happens at the end of the Sweat Challenge?

Accepted Answer

After the Sweat Challenge, you can choose to continue your previous Sweat program where you left off, stay in the same program but choose to continue from a different week, or start a new program.

Question 8

How do I choose a Sweat Challenge meal plan?

Accepted Answer

This Sweat Challenge, our nutrition team has created three 6-week meal plans for Sweat Challenge participants. There is a standard, vegetarian and vegan option available and each week includes 10 recipes with a focus on meal prep friendly meals.

We encourage you to choose the meal plan which best aligns with your current diet, as these plans have each been designed by a qualified nutritionist to provide the energy and essential nutrients every woman needs to support her training during the Sweat Challenge.

While these plans aren't personalised, they can be customised to fit your goals by adding or removing snacks or adjusting portion sizes depending if you are on a weight loss, maintenance or muscle-building journey. However, you can add or remove a snack if you feel you aren’t hitting your goals. We explain more about how to customise your plan in the FAQ section of the invidual meal plan pages.

Question 9

Can you complete the Sweat Challenge if you’re pregnant?

Accepted Answer

If you’re currently expecting, congratulations are definitely in order! However, it’s important to note these Sweat Challenge programs have not been designed for pregnant women and we know that pregnancy and preparing to welcome a new baby can present its own unique challenges!

If you want to continue exercising during pregnancy, it’s essential that you obtain clearance from your healthcare provider. If you want to follow a structured program, there are four programs available in the Sweat app, Pregnancy with Kayla, Pregnancy with Kelsey, Pregnancy with Sarah and Pregnancy Barre with Brit. You should discuss these training options with your healthcare provider to understand if they're right for you.

We know how you’re feeling - inside and out - can change dramatically over the course of your pregnancy. Many women feel so unwell during their first trimester that exercise is the last thing on their mind. That’s okay! For every woman who wants to keep moving throughout her pregnancy, there’s a woman who won’t feel up to it. Listen to your body and take it easy during this time - there will be more Sweat Challenges in the future!

Question 10

What training styles are available and what fitness levels do the programs cater to?

Accepted Answer

HIIT, strength training, yoga, Pilates, barre, and there’s even a program that blends HIIT and Pilates!

No matter where you are on your fitness journey, you’ll be able to find a Sweat Challenge program to suit your fitness level and goals.

In almost every program (with the exception of Kelsey’s The PWR Pack programs, Ruba’s The Lower Body Builder programs and Katie’s HIIT Pilates Challenge) you’ll be able to choose between “Starting out” and “Challenge me” so you can pick the option that suits your fitness level best. In the app, you’ll see a description of how these two options are different.

Question 11

How many workouts per week are there and how long are the workouts?

Accepted Answer

Each program is slightly different in terms of the number of weekly workouts and workout duration. If you can’t complete every single workout each week, just do what you can! You can find out more about each program on the program pages above or in the Sweat app.

Question 12

Can I combine multiple programs?

Accepted Answer

Each program has a unique structure and weekly goals to help you get the most out of your Sweat Challenge journey and has been designed as a standalone program. While you can’t combine two challenge programs, you can supplement your fitness routine with workouts from the On Demand tab of the Sweat app, or change your program during the Sweat Challenge if it’s not your vibe.

If you’re looking for a program that combines training styles, we recommend Katie Martin’s HIIT Pilates Challenge.

Question 13

Can I change my Sweat Challenge program?

Accepted Answer

You sure can! You can change your program before the Sweat Challenge begins or at any time once it has started. Here’s how:

Select the challenge tab at the top of your Workout Dashboard
Select 'Settings' in the top right corner (3 little dots)
You are now able to select 'Change program/Leave Challenge'.

If you choose to change your program every day or mid-week, the workouts you have already completed that week will not register toward your weekly goals, but they will still be visible within your planner! If this worries you, just change your program on a Monday morning.

Question 14

Can I preview the entire program at the start or plan my workouts ahead of time?

Accepted Answer

During the Sweat Challenge, your workouts will be released one week at a time. Once each week is released, you can use the Planner tool to schedule your week!

Question 15

What equipment do I need? Do any challenge programs require no equipment?

Accepted Answer

Take a look at the individual program pages or this article on how to prepare for the Sweat Challenge for a full breakdown of the equipment needed for each program.

Kayla's Bootcamp Challenge and Yoga with Phyllicia are the only programs with no equipment, but there are plenty of at-home challenges available that only require a couple of items, such as The Kickstarter which only needs dumbbells and a bench!

If you don’t have the right equipment, we recommend using our exercise substitution feature in the Sweat app. While gym machines can be hard to substitute, many free weights such as dumbbells can be easily substituted with what you have at home, or you can still do the workouts using your bodyweight.

Question 16

Are there any gym challenges?

Accepted Answer

All Sweat Challenge programs can be completed in a gym, but if you’re wanting to use gym machines and larger pieces of equipment, The Gym Lower Body Builder with Ruba and The Gym PWR Pack with Kelsey are both great options.

Question 17

Does The Run Up Challenge by Katie Martin include running?

Accepted Answer

This program is focused on running-specific strength training designed to help you get strong and run-ready before you lace up and hit the pavement or to build power in your legs to improve your performance if you’re already running regularly. While your weekly workouts are all strength-based, there is an optional guided treadmill run included or you can complete your own run or cardio session of choice instead.

Question 18

How do I connect with the Sweat Community?

Accepted Answer

As well as engaging in the forum, you can follow @Sweat and your trainer on Instagram for tips, videos, encouragement and laughs, or to connect with other women from around the world. You might even find a workout buddy who is following the same program as you. For weekly updates throughout the Sweat Challenge, make sure you’re signed up for our newsletter!

You can also use the hashtags #SweatChallenge and #MadeWithSweat to find and follow other women who are doing the Sweat Challenge!

The Sweat Challenge: Your Goals. Your Journey. Made With Sweat.

Registrations for the mid-year Sweat Challenge are now closed. Stay tuned for the next one.

Goal-based programs from Kayla, Ruba, Britany, Katie and Kelsey

Work out anywhere, anytime with Sweat

Nourishing your body during the Sweat Challenge has never been easier

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