How To Use Sweat App If Youa Re Behind A Week

As WH's Junior Fitness Editor and a fit-tech junkie, I've been around the block when it comes to workout apps. While I've tested a few I've loved in recent months, I always find myself coming back to Sweat.

I've been using the workout app, founded by Adelaide-based fitness superstar Kayla Itsines, since it was released in 2015. Back then, it existed mostly as a place for Kayla's beloved BBG plan to live, but the app has completely transformed in recent years – it's now home to almost 20 full programmes, some of them spanning more than a year of workouts.

7 Days of Sweat Free

sweat.com

It's that variety that's kept my home workouts interesting in lockdown and I've loved jumping between the options (fancy a bit of Muay Thai this week? Or perhaps some barre...?).

To date, I've tried out at least one workout from every plan (I mean, I have had a lot of time on my hands in recent months...) with the exception of the post-natal programmes. For at least five of the plans – BBG, PWR, PWR At Home, FIERCE, FIRECE At Home – I've stuck to them for several weeks. With that in mind, here is my full Sweat app review – and absolutely everything you need to know about it before you subscribe.

Stand-out features

Insane variety. There really is something for everyone (but more on that below)
Ability to swap out moves you don't like/don't have kit for pre-workout
Comprehensive video and text explainers for every single move to help you nail your form
Ability to add workouts from the same week of other plans into your schedule
Spotify and Apple Music integration
Healthy eating plan (with pescetarian, vegetarian, lacto-vegetarian, ovo-vegetarian and vegan options) and complete recipes

What plans can you do on the Sweat app?

Technically speaking, there are 19 (!) different plans on the Sweat app. For ease, I've grouped them according to their primary plan or trainer.

Also worth noting – the equipment for each plan below is what I think is the absolute minimum. Most of the programmes (aside from the Zeros) do require a bit more if you want to follow them exactly. Luckily, with the exercise swap feature I mentioned above, it's super easy to switch moves that require things you don't have with another.

BBG

Trainer: Kayla Itsines
What it is: High-intensity circuits
Workout time: 28-40 min
You'll need: Skipping rope, chair, dumbbells, resistance band

SWEAT

BBG stands for Bikini Body Guide, and it evolved from the high-octane workouts Aussie PT Kayla Itsines favoured with her clients in Adelaide, back in 2013. Fast-forward a couple of years (plus a few million followers and booming fitness business), BBG now lives on the Sweat app. Although the platform may have evolved, not much has changed in Kayla's workout MO (if it helps millions of women fall in love with fitness, don't mess with it right?).

The resistance workouts are just 28 minutes long (depending on how long you rest for) and consist of two circuits repeated twice each in four 7-minute rounds. Still with me? So you go through as many rounds of circuit 1 as you can in 7 minutes, take 60 seconds' rest, then move on to circuit 2. You'll repeat this twice for a full 28 minutes of work.

Each week on this plan also calls for 1-3 cardio sessions of your choice, in the form of HIIT (optional) or LISS – low-intensity steady-state exercise, like walking, cycling or swimming. This is also the case for the PWR, FIERCE and BUILD plans. Unlike the resistance workouts, these are not guided. It's more of a timer-like interface, in which you'll plug in your activity, set the time, and have at it. For the HIIT sessions, you can choose your work and rest interval time too, which is a pretty useful feature.

Want to take Kayla's BBG plan for a test drive? Try our free 28-day kit-free challenge

BBG Zero Equipment

Not kit? No probs. Kayla's newest plan, BBG Zero Equipment will give you the full BBG experience without weights and sundries (although I'd recommend a yoga mat). There are slightly shorter workouts (sessions range from 15-28 min) and lower-intensity options on offer too.

BBG Stronger

Think Kayla's signature BBG circuits, but in the gym. The usual BBG moves will be interspersed with sets on machines like the leg press, Smith machine and cable machine.

WH verdict

Full disclosure – I'm a little biased here. Kayla's BBG plan (back when it was still a PDF that I printed out and brought into the gym with me like a nerd) was my fitness gateway drug. I always come back to the plan when I feel like I need a bit of a fitness reset, because it really ticks all the boxes: it helps me build strength, muscle definition and fitness when I stick to it for a few weeks.

However, it is high-intensity and high-impact. You'll find lots of plyometric (read: powerful jumps) exercises in all BBG workouts, which can be tough if you have joint pain – or if you live in a second-story flat. Also one to consider swerving if you're super stressed.

Beginners, however, shouldn't let this put them off by this – the programme includes an optional beginner kickstart: 8 weeks of progressive, lower-impact workouts will have you burpee-ing and jump lunging like a pro.

PWR

Trainer: Kelsey Wells
What it is: Strength training
Workout time: 45-60 min
You'll need: Gym access

SWEAT

Kelsey's original PWR plan was designed to be performed in a gym, and its focus is hypertrophy training – which is a fancy way of saying it targets muscle growth. In a nutshell, the programme is designed to help increase lean muscle and total-body strength.

There are 3 resistance sessions and 2-3 cardio sessions to be done each week (LISS and HIIT options, as in BBG). The resistance sessions are usually split into chest and triceps; legs and abs; back and shoulders; and a bonus abs and arms workout.

PWR At Home

Exactly what is says on the tin: a home-friendly version of Kelsey's OG PWR plan, where all moves that required gym equipment replaced with free weight alternatives. It's still pretty kit-heavy though – things like barbells and benches still feature – but they're easily swapped out for low-kit moves. At a minimum, you'll need a set of medium to heavy dumbbells and a resistance band.

PWR Zero Equipment

You know the drill – this is a bodyweight-only version of Wells' signature plan. As with BBG Zero Equipment, some of the workouts are slightly shorter too (ranging from 15-35 minutes), making it a great option for those who want to make their first foray into strength training without investing in all the kit.

WH verdict

Strength training plans can get boring, fast (3 sets of 12 again, you say? Yawn), but Kelsey has actually managed to make PWR – which now spans more than 40 weeks – *fun*, thanks to a clever workout structure. Most of the workouts begin with an activation set, followed by circuits and supersets that switch from counting reps to countdown timers, with varying work and rest periods, which I found kept me engaged throughout.

Sweat's set-up – a little video of the trainer performing each move, plus text instructions if you tap on the exercise, which pauses your workout – makes PWR ideal for strength training beginners. If you're a gym newbie or you're keen on becoming a weights-room regular, going in with this app means you'll never wander around the gym aimlessly again.

The at-home and zero versions are useful if you're keen to follow a more focused strength-building plan sans gym. Both plans include a few pulse-raising moves like burpees, jumping jacks and mountain climbers to keep the workouts intense enough for you to really feel like you're getting a good sweat in, even if you're only using hand weights at home.

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FIERCE

Trainer: Chontel Duncan
What it is: Strength-focused HIIT
Workout time: 30 -45 minutes
You'll need: Gym access

SWEAT

Chontel's workouts combine strength training with high-intensity circuit-style training to build both cardiovascular fitness, strength and power. The Aussie trainer draws on her functional training and Muay Thai experience for a really unique – and challenging – plan.

The base plan is built off of 3 - 4 resistance sessions per week, which occasionally take the form of AMRAPs (as many reps/rounds as possible) or Tabata workouts. Cardio sessions take the form of unguided HIIT and LISS sessions of your choice, with 2-3 recommended per week.

You won't be able to do all these workouts on the gym's functional floor – you'll need to venture into the weights area for moves like lat pull-downs and assisted chin dips. If that's not your vibe, then look to...

FIERCE At Home

A home-friendly version of Chontel's FIERCE plan, sans battle ropes, cable machines and lat pulldowns.

FIERCE Zero Equipment

As above, but with no kit required. There are some shorter sessions too, with workouts ranging 15 - 36 minutes.

WH verdict

If you hate following a similar structure with every workout – and you love a high-impact, high-intensity sweat – Chontel's plan will tick your boxes.

The mash-up of strength exercises with pulse-raising cardio moves is just what Kayla does in BBG, but the two plans have a totally different feel. Chontel's workouts reminded me of the kind of workouts you'd do in a high-intensity group functional fitness class, where you'd jump between different exercise stations in a circuit.

FIERCE is all about unleashing your inner warrior, according to Sweat, and TBH, I did feel a bit Wonder Woman-esque while squat thrusting and jab-jab-crossing my way through the session.

The plan is fast-paced and challenging, and plyometric moves are a big feature. Again, I'd advise against jumping straight into the programmes without doing the 4 beginner weeks to acclimatise.

BUILD

Trainer: Stephanie Sanzo
What it is: Heavy weight training/power-lifting
Workout time: 50-60 min
You'll need: Gym access

SWEAT

Stephanie created BUILD for women looking to take their weight-lifting to the next level. The programme – which features a solid 12 beginner weeks to help you master correct form – draws on power-lifting and bodybuilding to help you build strength and build. Think lots of compound (multi-muscle) moves like squats, deadlifts and bench presses.

In the first 9 weeks, you'll complete 3 full-body resistance workouts, plus an optional high-intensity workout from weeks 4-9 and 2 LISS cardio sessions. Thereafter, you'll do 2 upper-body and 2 lower-body resistance workouts, plus 2 LISS workouts.

WH verdict

While I have been strength training for a few years, I vastly overestimated how capable I was. I've never done any serious lifting – at least, not in the way Steph does – and (while gyms were still open pre-lockdown) I attempted to jump right into BUILD 1.0, skipping the beginner weeks. I got just past the warm-up before realising I was out of my depth.

I was much more comfortable starting back at the beginner weeks, but even that I wouldn't recommend if you're new to weight-lifting. Stephanie's form guidance – videos of her performing the moves and text – is great, but I don't think it's a substitute for in-person expert oversight on complex moves like these, where you could do some serious damage if you're lifting incorrectly. Sweat is clear about this though: the programme is aimed at experienced lifters – 100% not for newbies.

If you're keen on getting into lifting but can't afford regular coaching, I'd recommended booking a few sessions with a PT to nail your form on fundamentals like squats and deadlifts, and taking BUILD from there.

Lifting At Home

Trainer: Stephanie Sanzo
What it is: Weight training
Workout time: 30 - 40 min
You'll need: Dumbbells, bench, chair, kettlebell, resistance bands, foam roller

Lifting at Home, another plan by Steph, is much more accessible for beginner and intermediate lifters. After 4 foundation weeks featuring 3 resistance sessions (upper body, lower body and full body), you'll level up to 4 sessions per week (with the addition of barbell and glute-focused workouts).

There's also low-intensity cardio programmed into every week, which is more active recovery than anything else – great for getting blood flowing to tired muscles.

WH verdict

If the Sweat app had a muscle-building scale, I'd place this programme just above PWR, but below BUILD – it really is the sweet spot for those keen on building strength who find the high-intensity stuff (à la BBG and FIERCE) a bit meh.

Slow and steady really is the name of the game for Lifting at Home, but that doesn't mean it's low on intensity – you try super-setting hip thrusts and resistance band clamshells for 10 minutes!

High-Intensity Strength with Cass

Trainer: Cass Olh olm
What it is: High-intensity strength training
Workout time: 15 - 45 min
You'll need : Dumbells, kettlebell, skipping rope, foam roller

Elements of lifting, functional training and HIIT all feature in Cass' 10-week plan, which will help you build serious strength and fitness in tough 15-40 minute workouts.

The programme features 3-5 circuit and interval resistance sessions a week (in the form of HIIT, strength + cardio, Tabata and AMRAP workouts), plus 2-3 go-it-alone cardio sessions.

WH verdict

If you're a regular lifter looking for a way to level up the intensity of your workouts – without piling on the weight plates – Cass' programme is it.

There's plenty of variety on offer, with sessions that feature challenging moves like thrusters, jerks and snatches, which makes it feel a bit Crossfitty at times. Another bonus is that it's pretty light on kit, for a strength programme – you probably could get away with just a set of dumbbells and a skipping rope.

While there are 4 'beginner' weeks to help you acclimatise to the intensity, this is another plan that's not really a good place for total beginners to start – and really not for the faint-hearted. But if you like the sound of Cass' workouts I'd recommend a few weeks of BBG or FIERCE before attempting this athletic programme.

You've been warned.

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Barre with Britany

Trainer: Britany Williams
What it is: Barre
Workout time: 40 min
You'll need: Chair, light dumbbells, resistance

Williams' version of barre draws on ballet, Pilates and a bit of HIIT to help you build long, strong muscles as well as mobility and strength. There are currently 12 weeks in the plan, which consist of 3-4 40-minute workouts per week plus the usual HIIT/LISS cardio vibe.

Britany's flowing workouts didn't quite fit the original Sweat format, so with it came a whole new training style. Instead of tapping through moves as you complete sets, the barre sessions are broken down into mini-video flows, which automatically flip the app into landscape mode.

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Want to learn more about how you can build long, lean limbs with these ballet-inspired workouts? Check out our everything guide to barre.

WH verdict

While this workout style is inspired by ballet, don't expect choreography. In one session you'll move between short segments like plank series, arm series and side-lying series, with about a minute's rest in between.

You won't be jumping about or hoisting heavy weights as in the other plans – but that definitely doesn't mean barre is an easy option.

The holds and pulses mean you'll be working the muscles isometrically (when a muscle is held under tension for an extended period without any visible movement or change in length) – so expect a serious burn, and if you're doing it right, a bit of muscle trembling.

This plan is great for beginners, those low on kit, or anyone who may struggle with joint pain. Britany herself is a rheumatoid arthritis sufferer and uses barre to help her build strength without pain.

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Pilates with Sara

Trainer: Sara Colquhoun
What it is: Pilates
Workout time: 15 - 40 min
You'll need: Mat, resistance band, skipping rope, dumbbells, chair

SWEAT

The newest addition to the Sweat fam, Sara's Pilates is a traditional and contemporary Pilates hybrid, with movements that are based around dynamic strength and mobility. The aim of the plan is to build a strong connection between mind and body, using key principles of Pilates such as control, breath and flow.

Right now, the plan spans 10 weeks, with 5 workouts per week - everything from strength and conditioning-focused sessions, to Sara's high-intensity interval Pilates. LISS and HIIT are also on the cards for a well-rounded programme.

WH verdict

Perhaps it's because my go-to Pilates classes usually lean more towards the traditional variety, but Sara's workouts were more high-intensity than I expected. Still, I know that many folks (often me included) will need to get a bit sweaty to feel like they've really smashed a workout – unusual, in a mat-based Pilates class.

Like the barre plan, the Pilates workouts are split into mini video segments, broken down into sections like 'glute series', 'bridge series' and 'core challenge series'. They can get tough, but most only last a few minutes, with a 60-second rest in between.

True to Pilates form, function, mobility and targeting hard-to-reach muscles are the name of the game within the sessions (the glute burn I had after one of Sara's S&C sessions was unreal). And while there are a handful of higher impact moves thrown in to raise your HR (occasionally jogging on the spot and the like) much of the workouts are spent down on your mat.

If you're a Pilates lover missing your studio sessions, I'd recommend giving this programme a bash.

Yoga

Trainers: Ania Tippkemper, Sjana Elise, Phyllicia Bonnano
What it is:
Workout time: 20 - 40 min
You'll need: Mat, block, bolster

Yoga with Phyllicia

SWEAT

New Jersey-based instructor Phyllicia Bonnano's 6-week plan is specifically designed to provide a base for yoga beginners or anyone looking to get back to basics. There are 3 classes on offer each week – a flowing full-body session, a stretch and balance class, and a dynamic relaxation class.

Yoga with Ania

Jen Krause

Ania's 6-week Vinyasa programme consists of 40-minute 3 classes per week, including 1 full-body class, 1 stretch & balance class and 1 dynamic class. While beginner-friendly – one week of the plan is devoted to foundations – Ania's yoga is the most athletic on the app. It's great for yogis looking for a bit of a challenge.

Body and Mind with Sjana Elise

The OG yoga plan on the Sweat app, Body and Mind, or BAM, is all about flexibility, strength, and a bit of zen. The 3-workouts-a-week plan spans an impressive 24 weeks, excluding the 4 yoga foundation weeks.

WH verdict

When Sweat introduced Phyllicia and Ania's programmes in 2020, my first thought was, 'Surely one yoga plan is enough?' But having tested classes from all 3 – and gotten to grips with the nuances between them all – I understand the need for varying approaches. Phyllicia's is really all about the mind-body connection, Ania's about strength and skill, and Sjana's is a bit of both.

Of them all, Yoga with Phyllicia has become my go-to. BAM still exists in the move-by-move format, rather than the short video segments, so it can feel a bit disjointed at times. And while the challenge of Ania's classes is fun, I find myself coming back to Phyllicia's. The reason we come to the mat vary widely of course, but my reason for getting my flow on is almost always to clear my mind, and release tension. Phyllicia's slow and steady classes – and her soothing voice – are it for me.

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Post-natal plans

There are 2 post-natal plans on the Sweat app (which, for obvious reasons, I haven't tested). They're both new- mum-friendly versions of Kayla and Kelsey's style.

Kayla's Post-Pregnancy – low-intensity, low-impact strength; 15-25 workouts
PWR Post-Pregnancy – low-intensity, low-impact strength; 28-40 min workouts

£18.99

Lions Non-Slip Yoga Mat

£26.99

Eco Friendly Yoga Mat

Teal, Turquoise, Aqua, Household supply, Cylinder, Loudspeaker,

£40

Sweaty Betty Eco Yoga Mat

SHOP

£48

Lululemon Reversible Yoga Mat 3mm

How do I know which Sweat programme to choose?

A tricky question – one that I thought would be best answered by Kayla Itsines herself.

"When it comes to choosing the best fitness program for you, there is no one-size-fits-all," Kayla told me. 'The best results come from consistency so you need to find a program that you enjoy and one that works with your lifestyle as this will help you maintain a regular routine.

"We have so many workout options available in the Sweat app as we know that everyone likes to train differently, whether you like high-intensity, strength or yoga and Pilates. Within the app, our On Demand section also means you can try different fitness styles at any time which offers women the freedom and flexibility to explore, add variety and have fun with their workouts which is ultimately the most important thing.

"If you're unsure which program to start with, why not challenge yourself and choose a training style that's completely new to you. You might surprise yourself."

Can I do more than one plan at the same time on the Sweat app?

Thanks to the fairly recent addition of the On Demand section Kayla mentioned above, yes you can. You'll find it right at the top of the app (to the right of the 'My Program' tab) and it'll give you access to everything from quick challenges to super-focused sessions with the various trainers (think 'Lower Body Blast' with Chontel or 'Strengthen your Glutes' with Kayla).

You could even scroll down pick up workouts from other plans, from the same week you're on. For example, if you're on week 4 of BBG, you'll be able to do a week 4 workout from any other plan on the app. Neat, right?

Obviously, this is not so you can double-up and smash out 10 workouts a week (bad idea), but rather augment your main plan with some of the variety on offer. For example, I'm following the Lifting at Home plan, but I like to add one of Kayla's higher-intensity BBG sessions and one of Phyllicia's yoga classes to my week for a bit fo variety.

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How much does the Sweat app cost?

The app, available on both Android and iOS, is subscription-based. £14.99 per month gets you access to everything, from the plans to the recipes.

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Kirsti Buick Kirsti is a health and fitness journalist, a personal trainer and tech junkie.

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