Getting Started

The great news is you don't need much to get started on DediKate! We have a huge variety of workouts, including many with no equipment!

All you need is a small space to workout and either a phone, tablet or laptop. If you DON'T have Dumbbells, simply select the workouts with no equipment. If you have Dumbbells, read below on what you need! ⬇️

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Weights Workouts

If you want to do workouts with weights, you will need:

1 set of Dumbbells, 1-3kgs+
1 set of Dumbbells, 4-10kgs+
1 set of Dumbbells, super heavy for the Thrive programme
Swiss Ball (can make do without)

Optional Equipment

And for some fun, our favourite non-essentials include:

Earphones
Yoga Mat
Pilates Ball
Kettlebell 6-16kgs
Set of Resistance Bands - get them HERE!

Equipment Workouts

There are over 20 different type of workouts to choose from on DediKate! Below are some of workout options that don't need equipment.

Sculpt

Tone and strengthen your body with no jumping! Sculpt workouts are 20-50 minute low impact resistance training workouts.

You need a Swiss Ball and two sets of dumbbells. One is a light weight around 1-3kgs and the other a heavier weight around 4-10kgs (dependent on your current strength).

Ignite

Ignite combines resistance training and HIIT to work and tone your entire body! You need a light set of dumbbells (around 1-3kgs) and a heavy set (around 4-10kgs.

To do Ignite sessions with a Kettlebell, you'll need 1x 6-12kg Kettlebell. As an alternative, you can also use dumbbells!

BOXlift

BOXlift are 20 min low impact yet fast paced boxing style weight training workouts, designed to empower you and build strength, coordination and control.

All you need is two sets of dumbbells, a light set around 1-3kgs and a heavy set 4-10kgs.

Resist-Ded

Resist-Ded is a 20 minute high intensity interval training and Pilates infused workout using Resistance Bands

Pilates

DediKate Pilates are 20-40 minute low impact sessions, designed to strengthen and tone and improve your flexibility, muscle balance and control.

Optional equipment includes a Yoga Mat, Pilates Ball, Light Dumbbells

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No Equipment Workouts

There are over 20 different type of workouts to choose from on DediKate! Below are some of workout options that don't need equipment.

Power Sessions

Power Sessions are designed to be short but of a high intensity. Put in maximum effort for a short amount of time, to get results without having to slave away for hours!

Power Sessions are 20 minutes with an optional challenging 2 minute finisher at the end. No equipment is needed.

BOXhiit

Love boxing? Give our new boxing and HIIT infused workout a go! BOXhiit are 20 min fast paced boxing style HIIT training workouts, designed to empower you and improve your all round fitness and strength.

No equipment is needed, just your own body weight, grit and determination!

Boot Camp Blast

Boot Camp Blast workouts are 30 minutes of intense exercise, with household items. It uses a variety of methods to challenge you, make you sweat and help you get results faster!

Speed Session

Speed Sessions use a combination of fartlek training (period of fast running followed by periods of slow running), tempo training (faster and more intense workouts or runs than your normal) and interval training (high intensity exercise followed by rest or lower intensity exercise).

Yes!Yoga

Dynamic and high energy sessions designed to build fitness, strength, balance and flexibility. Moving at a faster pace as we flow through the poses, with variations for all levels.

DediKate Challenges

If you're not sure where to start with your fitness goals, we have a range of Challenges on DediKate to suit everybody! Most of our challenges include a 'no equiment' option, so there's nothing to hold you back!

Check out a few of the different ones below or do our quiz here to see which Challenge is right for you!

Ground Zero

This 6-week challenge is designed for beginners, for those who have been sedentary for a while or for those who have lost their fitness motivation.

DediKate48

A great way to make exercise a habit, and secure it as part of your life, the challenge is to complete 48 workouts!

HIIT for Fit

An 8 week high intensity interval training challenge packed full of pump – with lots of variety to keep you motivated, keep your body guessing and get you results!

DediKate Lift

This is an 8 week high intensity interval training challenge packed full of pump – with lots of variety to keep you motivated, keep your body guessing and get you results!