Intermediate to Advanced • High Intensity • 24+-Week Program

OG Kayla

OG Kayla is the original high-intensity program that has helped so many women kickstart and level up their fitness journeys (perhaps you remember that first PDF guide?!). It brought together an incredible community of women who were united in their fitness goals and banded together to achieve them. This is one of Kayla’s toughest programs and women around the world have been asking her to bring it back for years!

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.

Kayla's original high-intensity program
Designed for intermediate to advanced fitness levels
24-week program for home or gym
3 workouts each week
28-minute workouts
Build strength, cardio fitness and muscle definition

Program Overview

Over 24 weeks, you can expect to see your strength and fitness to improve while also building your confidence with the pace and exercises involved in the HIIT workouts Kayla is known for.

Split into two 12-week training blocks, you'll have three weekly workouts with only 28 minutes of work per session, making this a great option if you’re after hard and fast Sweat sessions. Your weekly sessions include:

3 resistance sessions
2-3 cardio sessions
1 recovery session
1 rest day

The three weekly workouts are split between Legs, Arms & Abs, and Full Body. Each workout consists of four 7-minute circuits for a total of 28 minutes of work. Each circuit involves four exercises with a short rest in between each circuit.

The cardio sessions are low-intensity steady-state (LISS), and you can choose to do low-impact cardio such as walking, swimming or cycling during these sessions.

Once you finish weeks 1-12, get ready for Block 2! Weeks 13-24 feature some more advanced exercises to keep you feeling challenged, such as weighted jump lunges, barbell close squats and triple-pulse bench jumps. From week 14 onwards, an optional fourth Full Body session is added to your weekly mix.

If you’re trying to decide between OG Kayla and High Intensity with Kayla, they both follow the same format (four 7-minute circuits for a total of 28 minutes of work), but High Intensity with Kayla is designed to be more accessible to all fitness levels with modified exercises and less equipment. If you're up for a challenge, OG Kayla is where it's at!

Equipment

What you’ll need

This program needs a few pieces of basic equipment, making it a great option for working out at home or in the gym. If you don’t have dumbbells or a medicine ball, 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 bench, you can use a suitable chair or a stable, flat surface instead.