Stay Motivated & Moving With Our Mini Challenge Programs

Come on. Admit it. You're less likely to work out now than you were at the start of the year. And you’re not alone. 

We know there's nothing quite like a new year to reset your goals and commit to putting yourself first. But then... life happens. Work begins to ramp up. The gym clears out again. The home/work/life juggle continues to intensify. And that 5 am alarm clock? Well, the snooze button has never looked more tempting. 

So how do you recommit when your motivation takes a hit? How do you keep saying yes to your goals and make fitness a feel-good part of your routine? The good news is you don’t need a new year or even a new month to reset your fitness goals and reboot your routine with Sweat. And we’ve got a collection of 2, 3, and 4-week challenge programs to help set you up for success. 

What are Sweat's mini challenge programs?

There are 12 mini-challenges available in the Sweat app and the beauty of these challenge programs is that you can pick the start date - they're here to help you smash your goals all year round. 

Here’s the full line-up of our goal-basedchallenge programs: 

• 2-week Energy Boost Challenge with Kayla Itsines

• 3-week Ab Burn Challenge with Kayla Itsines

• 3-week Core & Body Connection Challenge with Sara Colquhoun

• 3-week Lengthen & Strengthen Challenge with Kelly MacDonald

• 4-week Back & Glutes Challenge with Katie Martin

• 4-week Lifting Masterclass Challenge with Laura Roberts

• 4-week Strong Glutes Challenge with Kelsey Wells

• 4-week Strong Glutes Gym Challenge with Kelsey Wells

• 4-week The Daily 10 Challenge with Britany Williams

• 4-week The Daily 20 Challenge with Britany Williams

• 4-week Body Burn Challenge with Cass Olholm

• 4-week Boxing Fit Challenge with Monica Jones

Want to give one of these mini challenge programs a go? Simply click on your profile in the top right corner of the Sweat app, select “Manage My Program” and select your challenge from the program list.

I want to… get back on track 

We’ve got programs from Kayla Itsines and Britany Williams for you to choose from. After something quick and spicy? Then Kayla’s Energy Boost Challenge is for you. This 2-week program is our go-to when we’re looking to recharge and reset, with 20 to 30-minute high-intensity circuit-style workouts that will leave you feeling unstoppable. The full-body workouts alternate in intensity to help you improve your strength and fitness at home so you have more energy for the activities you love.

If you really want to make fitness a habit, you can’t go past The Daily 10 Challenge from Britany Williams. This 4-week program is short, sharp and you only need a few key pieces of equipment to get started. Britany designed this program to help women who are short on time make fitness part of their day with 10-minute daily workouts that can be done anywhere. 

If you really want to make fitness a habit, you can’t go past The Daily 10 Challenge or The Daily 20 Challenge from Britany Williams. These 4-week programs are short, sharp and you only need a few key pieces of equipment to get started. Britany designed these programs to help women who are short on time make fitness part of their day - with 10 or 20-minute daily workouts on offer depending which program you choose. 

I want to… improve my fitness 

Discover your fittest self in just four weeks with challenges from Cass Olholm and Monica Jones. Level up your strength, speed and performance with Cass’ non-stop high-intensity cardio workouts in her Body Burn Challenge. This one will help you increase your fitness and master explosive movements with 20 to 30-minute workouts that include a combination of high-intensity and strength exercises to get you sweating from start to finish.

Boxing more your training speed? Improve your strength, speed and agility with no equipment in Monica’s Boxing Fit Challenge. The explosive program will help you feel fit and empowered as you master powerful boxing combinations, increase muscular endurance and build full-body strength with time-based exercises and 15 to 30-minute workouts.

I want to… target a specific body area 

Whether it’s your abs, glutes or back, Kelsey Wells, Katie Martin and Kayla Itsines have you covered. 

Kayla’s Ab Burn Challenge is a core-focused program that combines abdominal exercises, high-intensity training and full-body movements in short and effective workouts that will take you 20 minutes or less. Over three weeks you’ll improve core strength, posture and stability. And if you can’t get enough of this one? There is also a collection of Ab Burn sessions available in the On Demand section of the app under “Series”. 

Kelsey’s four-week Strong Glutes Challenges are member-favourites that use efficient strength training workouts to help you build, shape and strengthen your glutes. With both an at-home and gym option available, these workouts focus on strengthening the muscles in your lower body and challenging your core strength. If you’re opting for the gym-based challenge, you’ll find your workouts are a little longer. 

If you still want a spicy glute workout but want to build back strength at the same time, Katie’s Back & Glutes Challenge is right up your alley. This four-week program is all about strengthening and toning your posterior chain - that’s the muscles down the back side of your body such as your glutes, hamstrings, back and calves. You’ll have three 30-40 minute strength workouts each week designed to be completed in a fully-equipped gym. 

I want to… lift heavy 

Then why not give Laura Roberts’ Lifting Masterclass Challenge a go? This four-week program is all about building strength, power and developing your Olympic-style lifting skills with three full-body workouts each week. Each session will take you 40-50 minutes to complete and includes a mix of heavy compound lifts and accessory movements.

I want to… feel more balanced 

Feel connected to your core with Sara Colquhoun’s three-week mat Pilates program. This challenge can be completed at home or in the gym with minimal equipment. The 15 to 40-minute classes include a variety of balance-based exercises to stabilise and strengthen your core whilst improving flexibility and posture.

If improving your strength and mobility is a goal of yours, Kelly MacDonald’s three-week Lengthen & Strength Challenge will help get you there. Each 30-45 minute session focuses on improving your mobility, range of motion and strength, with two upper-body and two lower-body workouts each week. These sessions will help set you up for better movement habits, faster recovery, and less pain or injuries. To get the most out of this challenge, it’s best to train in a gym with access to a wide range of equipment, but you could also use the exercise substitutions feature to train at home.

Share your fitness journey on the Forum 

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