Sweat with Strength (DIY)

A 3-week DIY cardio-strength training program for busy women


If you’re a cardio junkie like I used to be, and your idea of fitness includes hours on the treadmill/elliptical/running outside, or multiple cardio-focused group classes every week, then THIS PROGRAM IS FOR YOU!

Honestly, I wish this program had existed back when I was addicted to cardio because it would have saved me a lot of wasted time and energy, but I’m hoping it can do that for you.

After a month of the #SWS workouts, you will know how to exercise more efficiently for fat loss and physique change, and you will feel stronger and more confident about your body.

I know it’s hard to change what you know (cardio), but if what you know isn’t giving you the results that you want then what have you got to lose? Trust me, you’re going to love this…

Get SWS today!


What’s included and how does it work?

As soon as you purchase, you will receive an email with everything you need to get started right away:

  • 3-week calendar showing when to do each workout
  • A packet of workouts including 1 Warm-up routine + 3 Full body workouts + 1 Ab Blast
  • Each of the routines comes with a PDF that you can download and print, and the PDF includes:
    • Descriptions of weight size, rep count and order of each movement
    • Video tutorials of each move so you know exactly how to do them
  • Since all you need are dumbbells, you can #WorkOutAnywhere (#WOA) with these…at home, in the gym, at a park, etc.

Who is the #SWS for?

  • Women who default to cardio for exercise and want to learn the best workouts to achieve fat loss and a lean physique.

This is a new kind of workout that will get you out of your cardio-only routine, into #CardioRehab, and on your way to a stronger mind and a leaner physique.

  • Busy women who have difficulty finding the time to exercise.

I will give you short (but challenging!) workouts that are super efficient and will take you less than 30 minutes!

  • Women who want the option to #WorkOutAnywhere (at the gym, at home, etc.)

#WOA workouts are designed to be done anywhere that you want- all you need are some dumbbells and a little space.

  • Women who want to make a positive change towards a healthy lifestyle.

Exercise is one main component of what I call the #TripleThreatLifestyle. Finding a way to add efficient exercise to our day is crucial for fat loss and ongoing health.

  • Women who are bored with their exercise routine and want NEW and EXCITING workouts. 

You’ll get to try a lot of new moves and exercises in these workouts that will be fun yet challenging. I want you to push yourself, but I also want you to ENJOY it! Learning to #SweatWithStrength will get your endorphins and energy running high 🙂

Hi, I’m Kate!

I am a certified personal trainer, group fitness instructor, and a certified nutrition consultant with Metabolic Effect. I help women gain confidence and feel empowered by teaching them how to take care of their bodies through exercise and healthy lifestyle choices.

I continue to hear from busy women who struggle with fat loss because all they do for exercise is cardio, so I felt obligated to create this beginner’s guide to #SweatWithStrength to show busy women the benefits of strength training and help them achieve fat loss through efficient exercise and #CardioRehab.

By the end of this 3-week program, you will have mastered multiple, short (<30mins) and challenging workouts. The workouts will require minimal equipment (you just need access to dumbbells), so you can do them in the comfort of your own home. In these workouts I will teach you several cardio strength training moves, which are the most efficient type of exercise for fat loss and can help you achieve the lean physique you’re looking for. And as you have questions along the way, please feel free to email me at info@katehoerner.com!


Frequently Asked Questions


How long are the workouts? I’m don’t have much free time.
#SWS is meant for busy women so if you’re asking this just remember that the program was designed for women just like you! The workouts are short but tough, meaning your workout will be less than 30 minutes per day, but I want you to challenge yourself.

What equipment do I need?

All you need for these workouts are two sets of dumbbells (one light and one heavy). A mat is optional.

What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDFs with accompanying YouTube video tutorials for all of the movements.

I’ve never exercised before- can I still do the workouts?

I wouldn’t recommend it. I designed these workouts for women who aren’t totally new to fitness; however, if you are just new to strength training (not fitness overall), you will be fine with these workouts. Just make sure that you start with small weights and ease in. These workouts will be challenging and you can modify them to your fitness level (I will give you plenty of ways to modify the moves!). Make sure you check with your physician before starting any fitness program, especially if you are at a higher risk for illness and injury.

Is there coaching that goes along with this?

There is not. This program is a DIY so you can take it and run with it on your own, at your own pace on your own time.

If you would rather work with me in a one-on-one coaching framework, you can read the details for that option here.

Have a question that’s not listed here? 

Shoot me an email (info@katehoerner.com). My motto is to “make fitness work for you” and there’s always a way to do that. Let’s talk.