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 4-Week 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 4-Week Sweat Challenge starts on Monday 12 January 2026 and runs until Sunday 8 February.

When your week rolls over on midnight Sunday 11 January 2026, your program will automatically update to week one of your selected Sweat Challenge program.

Registrations open on Monday 1 December 2025, and close on Sunday 25 January 2026.

Question 3

Why has it changed from six weeks to four weeks?

Accepted Answer

For a long time, the Sweat Challenge has been six weeks, but we've been hearing a lot of member feedback that around such a busy time of year, a four-week challenge would be a much more achievable, motivating and less daunting goal, so we thought we'd change it up! We're always open to your feedback, so if a six-week challenge is your preference (or there's something else you'd love to see), please let us know so we can deliver the best challenges possible.

Question 4

Why are there less program options than previous challenges?

Accepted Answer

In the past, we've offered a much higher number of program options during the Sweat Challenge, but heard feedback from the community that having too many options was overwhelming and made it difficult to choose. This time, we're trying out a much more focused list of programs to make it easier to select one and get started! If you prefer having more program options, please let us know as we're very open to feedback and want to deliver you the best Sweat Challenges possible!

Question 5

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 four 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, run-ready, find balance or simply get started. With five Sweat Challenge programs to choose from, get ready to start 2026 strong while working out alongside one of the most supportive female fitness communities in the world.

Want to try a program out 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 also find and sample Sweat Challenge workouts on the blog and find information about our main challenge programs here:

Question 6

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, 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

If it looks like too many workouts, know that you don’t have to complete them all. You know your body and schedule best, so choose a number of workouts each week that feels achievable for you. How you choose to Sweat is up to you.

At the start of each week, you can 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, just keep going — you’ll still progress through the Sweat Challenge with everyone else.

Question 7

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 25 January 2026 is your last day to sign up. If you leave the Sweat Challenge after the registration period closes on Sunday 25 January, you won’t be able to rejoin.

When you join, you’ll jump straight into whichever week the Sweat Challenge is up to - you can’t go backwards or skip ahead. If you join one week late on Monday 19 January 2026, you’ll start in week 2 and won’t be able to go back to week 1 - that’s why we recommend signing up on or before Monday 12 January to get the entire four weeks' worth of workouts!

To get the most out of all four weeks (Monday 12 January - Sunday 8 February) make sure you're registered before it begins.

Question 8

What happens if I leave the Sweat Challenge?

Accepted Answer

If you leave the Sweat Challenge, you can continue to use the Sweat app normally and pick another program. If you’d like to rejoin the Sweat Challenge, you have until Sunday 25 January when registrations close. You won’t receive a badge in the app unless you complete all four weeks.

Question 9

What happens at the end of the Sweat Challenge?

Accepted Answer

After you’ve completed 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. If you’ve really pushed yourself and need a chill week to take a breather, you absolutely can!

Question 10

How do I choose a Sweat Challenge meal plan?

Accepted Answer

This Sweat Challenge, our nutrition team has created three 4-week meal plans. 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 that best aligns with your current diet, as each plan has 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 on whether you are on a weight-loss, maintenance, or muscle-building journey. However, you can add or remove snacks if you feel you aren’t hitting your goals. We explain more about how to customise your plan in the FAQ section of the individual meal plan pages.

Question 11

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

Accepted Answer

If you’re currently expecting, congratulations! However, it’s important to note our 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 within your body and mind 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 don't worry - there will be more Sweat Challenges in the future!

Question 12

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

Accepted Answer

No matter how you like to train, you’ll be able to find a Sweat Challenge program to suit your fitness level and goals.

The Baseline: A low-impact combo of strength training and barre
The Run Up 2.0: Strength training designed specifically for runners
The Body Burner 2.0: A combo of HIIT and strength training
The Pulse: A spicy blend of HIIT and Pilates
Ultimate Strength: Strength training at home or in the gym to really challenge yourself - this is a level up from Strength with Kayla.

The Baseline is our best program for beginners, but The Run Up 2.0, The Body Burner 2.0 and The Pulse are also great for any level - just take things at your own pace. Ultimate Strength is designed for women who are already strength training and want to push themselves.

Question 13

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 14

Can I combine multiple programs?

Accepted Answer

Nope! 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 if you want to change it up, or you can change your program during the Sweat Challenge if it’s not your vibe.

However, most programs are already a blend of training styles if that's what you're after.

The Pulse (HIIIT and Pilates)
The Baseline (strength and barre)
The Run Up 2.0 (strength and running)
The Body Burner 2.0 (HIIT and strength)

Question 15

Can I change my Sweat Challenge program?

Accepted Answer

Absolutely! 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)
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 16

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! Although your individual workouts will progress and vary, the weekly workout split in each program (e.g. Legs, Arms, Full Body) will stay the same if you’re trying to plan ahead.

Question 17

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.

All five programs require some equipment, but there are several options that are perfect for at-home training. For example, The Baseline only needs dumbbells, a bench, a chair and resistance bands.

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 18

Are there any gym challenges?

Accepted Answer

All Sweat Challenge programs can be completed in a gym, but if you want to use gym machines and larger pieces of equipment, Kayla’s Ultimate Strength Challenge is the best option. The Run Up 2.0 also uses a barbell and plates.

Question 19

Does The Run Up 2.0 Challenge by Katie Martin include running?

Accepted Answer

This program focuses on running-specific strength training to help you become a stronger runner, whether you’re already running or want to start. 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 20

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 who are doing the Sweat Challenge or doing 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 hashtag #SweatChallenge to find and follow other women who are doing the Sweat Challenge!

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

Our January Sweat Challenge has ended, but stay tuned for the next one!

Your goals. Your Sweat Challenge.

Five programs designed for your goals

Work out anywhere, anytime with Sweat

4-week meal plans

Level up your inbox

FAQs