Kayla Program HighIntensity ProgramHero HighRes_hero

All Fitness Levels • High Intensity • 24+-Week Program

High Intensity with Kayla

This program is a great option for women who want to get fit and strong with short and effective workouts. Many elements are similar to her popular OG Kayla program, but someexercises have been modified to make this program more accessible to a wider range of fitness levels, and it has been extended multiple times due to high demand making it our longest program! High Intensity with Kayla uses minimal equipment and is suitable for small spaces, so you can get started anywhere!

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.

Over 90 weeks of workouts
Eight optional beginner weeks
Three 28-minute workouts each week
Improve your strength and fitness
Minimal equipment

Program Overview

Every workout in this program (including the beginner weeks) involves 28 minutes of work, broken up into four seven-minute circuits with short breaks in between. In weeks 1-8 of the main program, you have three high-intensity workouts:

Legs
Arms & Abs
Full Body

Once you reach Week 9, the weekly workout split changes to:

Legs
Arms
Abs

Each week also includes scheduled low-intensity cardio sessions, as well as rest and active recovery which includes stretching and foam rolling to help promote muscle recovery and keep you feeling strong. As you progress into the later weeks of the program, you can challenge yourself further by increasing the intensity of your cardio sessions.

If you’re doing the eight beginner weeks, you have a Lower Body, Upper Body and Full Body workout each week and these workouts contain lower-impact and lower-intensity exercises to build your strength and confidence before you transition into the main program.

Equipment

What you’ll need

This program needs a few pieces of basic gym equipment, making it a great option for working out at home or in the gym. If you don’t have dumbbells, you can substitute for two safe objects of the same weight, such as bags of food, water bottles, or other household items. If you don’t have a suitable chair or bench, you can use a stable, flat surface instead. If you don’t have a skipping rope, you can do high knees or jumping jacks instead. New pieces of equipment are added from week 25 onwards such as a barbell, but you can continue to use substitutions if you need to!