Your Free Glutes & Abs Workout From Kayla Itsines' The Body Burner Challenge
Get a taste of what’s to come in Kayla’s new program for the 2025 Sweat Challenge
December 11, 2024 - Updated December 11, 2024
We’re so excited to start 2025 strong that we’re giving you a free sneak peak workout from Kayla Itsines' new Sweat Challenge program, The Body Burner.
Kayla has empowered thousands of women to reach their fitness goals and step into their most confident selves, and this brand-new program is designed to help you do this same in just six weeks. Curious about what’s in store before the Sweat Challenge kicks off on January 13? Try this free Glutes & Abs workout!
Taking Kayla’s signature high-intensity style to new heights, The Body Burner Challenge involves three 40-minute workouts per week to help you step into your fittest self in 2025. All you need to get started are dumbbells, a resistance band, a skipping rope, and a bench, to help you get fit anywhere, anytime.
Superset 1
2 Exercises / 3 Laps
Single-Leg Hip Thrust
20 REPS (10 PER SIDE)
High Plank
30 SECS
Rest
30 seconds
Superset 2
2 Exercises / 3 Laps
Curtsy Lunge
20 REPS (10 PER SIDE)
Ab Bike
30 SECS
Rest
30 seconds
Superset 3
2 Exercises / 3 Laps
Clam
20 REPS (10 PER SIDE)
Side Plank
30 SECS (15 PER SIDE)
Rest
30 seconds
Triset
3 Exercises / 3 Laps
Straight Leg Sit Up
40 SECS
Glute Bridge
40 SECS
Glute Bridge Hold
40 SECS
Rest
30 seconds
Burnout
1 Exercise
Straight-Leg Raise & Hip Lift
1 MIN
Register for the Sweat Challenge
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.If you don’t see the banner, make sure you update your app to the latest version via the App Store or Google Play.
Not a member of the Sweat Community yet? Sign up now and download the Sweat app from the App Store or Google Play. Once you’re logged in, look for the "Join the Challenge" button on the banner to register. Make sure you prepare for the Sweat Challenge, explore the app to discover its features and check out the Community tab to join discussions and win prizes!
If you have different fitness goals, we’ve got you covered! You’ll find more workouts from the other new Sweat Challenge programs at the top of the On Demand section. Sneak a peek or give them a go to find your perfect fit.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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