Everything You Need to Know About the SWEAT App

Literally EVERYTHING…an epic sweat app overview.

**Update 12/20/20

The SWEAT App just added two three trainers which includes barre and more yoga and lots of at-home workouts. There are SO MANY new programs within the app, I haven’t even had time to write about them. They keep adding new trainers so fast, I can’t even keep up with them! However, this is everything the app included before the update. In addition, the instructions to get to things might have changed as well. It’s impossible to keep up with these apps!!!

I have been working out consistently with the SWEAT App since April of 2018. And I do mean “consistently.” In the past 27 months I have missed just 2 weeks due to illness, and the remainder of the time I’ve averaged 4-5 training days each week.

Within the SWEAT app I have taken advantage of 8 of the 11 available programs, led by 3 of 5 trainers. Below is a full overview of what is included with the app purchase and a brief explanation of the accessible programs.

Purchasing the App

I subscribed to the app on an impulse at 2 am in April 2018, with honestly no idea what I had just bought. You can read that full story here, but I signed up with SWEAT merely to gain access to Kayla Itsines’ BBG (Bikini Body Guide) Program.

Her fitness program went down in infamy when she began selling it in PDF format in January of 2014 and sold a million copies by October of the same year. From there, from this one training program, the SWEAT app as we know it was born the very next month. Little did I know at the time, I was signing up for so much more than just some exercise program. SO. MUCH. MORE.

Update: If you are looking to get an amazing weight loss transformation with the SWEAT app, please know that without getting your diet under control, these programs will not result in weight loss. I know this from experience. I only achieved these results because I finally figured out how to lose weight while staying active. Check out my latest tool to help you achieve what I did.

SWEAT App Cost

$19.99/mo with a monthly membership, $54.99/mo with a 3-month membership, or $119.94/yr with an annual membership

It is 100% worth the money. Please, do yourself a favor and sign up for a full year from the get-go and save yourself a ton of money compared to a monthly membership. If nothing else, the $120 upfront expense and commitment will add to your motivation to stick with it (it’s the only reason I didn’t quit!)

Included With The App

Unlimited access to 11 unique training programs, 5 different personal trainers, a variety of additional “Quick Workouts”, “Challenges”, and “Targeted Workouts”, a cardio tracker, recovery (foam rolling/stretching) sessions, recipes, and a nutrition plan.

Before you begin: please note the the SWEAT App along won’t cause you to drop pounds. You must pair it with a calorie deficit. If eating 1200 calories a day sounds like a bummer, check out my weight loss program.

Resistance Program options

BBG

Trainer: Kayla Itsines
Description from the app: “BBG is a full-body training program, beginning with low-impact training and progressing into high-intensity training through increased exercise complexity and plyometric (jump) exercises.
BBG is perfect for members wanting the flexibility of working out anytime, anywhere with minimal equipment.”
For an in-depth description of BBG read this.You can find the full equipment list here.
My experience: I did BBG Beginner for 4 solid months, completed BBG 1.0 twice, and continued for a total of 9 months before switching to BBG Stronger.
Time Requirement: 3 days a week 28-40 minutes.

Here are the different training programs within BBG:
Beginner – 8 weeks
1.0: weeks 1-12
2.0: weeks 13-24
3.0: weeks 25-36
4.0: weeks 37-48
5.0: weeks 49-60
6.0: weeks 61-72
7.0: weeks 73-84

BBG Stronger

Trainer: Kayla Itsines
Description from the app: “BBG Stronger retains the high-intensity circuits used in Kayla’s original BBG program, but within a gym setting.”
My Experience: After 2 weeks of BBG Stronger I switched to PWR. Although I loved the length of the workouts, I had grown tired of all the jumping and repetition.
Time Requirement: BBG Stronger starts with three 28-40 minute workouts per week. As the program progresses, there continue to be three workouts per week, plus an optional fourth.

Here are the different training programs within BBG Stronger: Beginner: 4 weeks
1.0: Weeks 1-12
2.0: Weeks 13-24
3.0: Weeks 25-36
4.0: Weeks 37-48

Post-Pregnancy Programs from Kayla Itsines

Description from the App: “Kayla’s Post-Pregnancy supports new mothers to rebuild their strength and fitness after pregnancy and birth. Women can train from home with minimal equipment or at the gym.”
My experience: I don’t have experience with this program personally, as I started when my last child was 2. My friend used this program, however, and says it eases you in. It almost started out too easy for her, with just two 15-minute resistance workouts per week, but progressed from there.
I think the slower start is exactly what new moms need, not only to form an exercise habit, but also considering their postpartum recovery, energy levels, and time restraints.
Time Requirement:The program starts with two workouts a week that last for 15-25 minutes. It will eventually offer optional workouts, some of which are only 5-8 minutes long.

Here are the different training options within Kayla’s Post Pregnancy programs:
Post-Pregnancy Foundations: This 4-week program is designed to help you recover and get into shape after a c-section or labor complications.
Post-Pregnancy: This 12-week program is designed for mothers who experienced normal pregnancies and labors.

PWR

Trainer: Kelsey Wells
Description from the app: “PWR is a gym-based program consisting of Activation Circuits, Pyramid Training, and Supersets. PWR is the ideal program if your goal is to gain lean muscle, strength, and POWER.” Here is my in depth explanation of PWR.
My Experience: I trained with PWR from December of 2018 through February 2020. I obviously really enjoyed the program. By completing it I gained muscle, particularly in my back, but I suspect I injured my shoulder in 2019 due to overuse while doing this program 6 days per week.
Eventually I strayed from PWR because I was tired of the 8 minutes of HIIT (high-intensity interval training) type warm-ups/activations that kicked off each workout. I am a runner, as well, and didn’t need any additional cardio on top of my race training. Plus, I wanted to focus solely on strength building.
Time Requirement: 40-55 minutes. Starts with 3 resistance training days during the Beginner Weeks, and increases to 6 resistance workouts per week, 2 of which are considered optional.

Here are the different training programs within PWR:
Beginner: 4 weeks
1.0: Weeks 1-12
2.0: Weeks 13-24
3.0: Weeks 25-36
4.0: Weeks 37-48

PWR at Home

Trainer: Kelsey Wells
Description from the app: “PWR at Home is a home-based weight-training program with warm-ups, activations, supersets, and circuit training. Start PWR at home to help you burn fat, build muscle, and increase strength and fitness”
My Experience: I switched to PWR at Home during the Great COVID Quarantine in March 2020. I did that until that June, when I switched to LIFTING at Home.
I liked how PWR at Home took less time than PWR, and felt the program was very clever at utilizing resistance bands to accommodate modest home gym set-ups. Overall, I preferred the gym-based PWR program. Find my friend’s comparison of the two programs here.
Time Requirement: The program starts with 4 workouts per week, 1 of which is considered optional, and increases to 6 workouts per week, 2 of which are considered optional. Each resistance session takes 35-45 minutes.

Here are the different training programs within PWR at Home:
Beginner: 4 weeks
1.0: Weeks 1-12
2.0: Weeks 13-24

PWR Post-Pregnancy

Trainer: Kelsey Wells
Description from the app: “Kelsey’s PWR Post-Pregnancy program is designed to help you get into a healthy and fit lifestyle after having a baby. Featuring low-impact workouts, Kelsey helps new moms rectify their posture and regain strength post-pregnancy.
My experience: I did not use this program, as it did not apply to me at the time I began my fitness journey. Many women online have used it with great success.
Time Requirement: The beginner program starts with one workout a week that takes 28-40 minutes, with one optional workout of equal length. Phase 1 time requirement: 28-40 minutes 3 workouts/week. The number of workouts each week/optionals will increase from there.

Here are the different training programs within PWR Post-Pregnacy:
Beginner: 4 weeks
Phase 1: Weeks 1-4
2: Weeks 5-12
3: Weeks 13-24

FIERCE

Trainer: Chontel Duncan
Description from app: “FIERCE is a gym-based program that focuses on variety through a combination of strength and high-intensity workouts. Program users can decrease overall body fat, improve fitness, and increase their strength.” You can get a better idea of what her program entails on her Instagram page.
My experience: I have only done a handful of FIERCE workouts, typically out of necessity due to lack of access to equipment. It is not a workout style I enjoy…because it is HARD. That being said, it is also really fun. It is worth checking out, especially if you enjoy high-intensity and variety.
Time Requirement: The program starts with three 30-45 minute sessions per week. It progresses to 6 available workouts per week, 2 of which are considered optional.

Here are the different training programs within FIERCE:
Beginner: 4 weeks
1.0: Weeks 1-12
2.0: Weeks 13-24

FIERCE at Home

Trainer: Chontel Duncan
Description from the app: “FIERCE at home is a home-based program that focuses on variety through a combination of strength and high-intensity workouts. Program members can decrease overall body fat, improve fitness, and increase their strength.”
My experience: I have not completed this program, however, it seems to have a loyal following in the SWEAT community. The variety keeps it fresh!
Time Requirement: The program starts with 4 training days per week, 1 of which is considered optional. The program progresses to 5 resistance workouts per week, 2 of which are considered optional. Workouts take 30-40 minutes to complete.

Here are the different training programs within FIERCE at Home:
Beginner: 4 weeks
1.0: Weeks 1-12

BUILD

Trainer: Stephanie Sanzo
Description from the app: “BUILD combines elements of both bodybuilding and powerlifting in one gym-based program. Perfect for users who want to increase their strength and improve their lifting performances.”
My experience: I started BUILD 5 weeks ago, and I’m obsessed. It is exactly what I was looking for! My muscles are starting to show and I am feeling strong! Many women have messaged me asking if BUILD will make them bulky.
The BUILD trainer, Stephanie, is super buff, but the amount of effort it takes in the gym and the kitchen to achieve a similar body type is unreal. All I know is I like the program and how my body is changing. I’m definitely not afraid of putting on visible muscle…it’s kinda my goal.
Time Requirement: The program starts with three 50-60 minute lifting days per Beginner week. Then progresses to 5 lifting days per week, one of which is considered optional.

Here are the different training programs within BUILD:
Beginner: 12 weeks
1.0: Weeks 1-12
2.0: Weeks 13-24

LIFTING at Home

Trainer: Stephanie Sanzo
Description from the app: “LIFTING at Home aims to increase and/or maintain muscle strength and size as well as improve core stability using minimal equipment.”
My experience: I switched to LIFTING at Home in mid-May of this year and it was love at first lift. I am grateful to have lost the jumping jacks and burpees of PWR at Home, and to be focusing primarily on weightlifting and core work. I began to feel stronger in no time, and I still had plenty of energy for running.
Time Requirement: LIFTING at Home starts out with three 30-40 minute resistance sessions per week in the Foundations stage, which is basically its beginner weeks. It progresses from there to 4 training days per week, one of which is considered optional.

Here are the different training programs within LIFTING at Home:
LIFTING at Home Foundations: 4 weeks
LIFTING at Home 1.0: 6 Weeks total

Body and Mind (BAM)

Trainer: Sjana Elise
Description from the app: “Sjana’s Body and Mind program is a yoga-based program designed to help improve strength, posture, and flexibility. BAM is the ideal program for women wanting to transform both their body and mind.” This is Vinyasa-style yoga.
My Experience: I am not the person to ask about yoga programs because the only one I have ever loved and continue to do is Rodney Yee. I do know this, however – to be worthy of being associated with the SWEAT App it must be approved by Kayla Itsines and, well, that’s good enough for me! Based on my experience with the other SWEAT programs, I’d be willing to bet BAM is good!
Time Requirement: BAM starts with three 28-40 minute sessions per week, and progresses to 4 sessions per week.

Here are the different training programs within BAM:
Beginner: 4 Weeks
1.0: Weeks 1-12
2.0: Weeks 13-24

Cardio

Depending on which program you’re doing and where you are in the program, 1-4 cardio workouts are recommended each week. These can consist of a combination of both low-intensity and high-intensity sessions.

Low Intensity Steady State (LISS) Cardio: Typically 1-3 LISS sessions are in the schedule each week. The app includes a timer to record your time and log your sessions. You also have the option of entering your LISS workout into the app after the fact.

High Intensity Interval Training (HIIT) Cardio: Typically 1 HIIT session is recommended per week, however it’s considered optional. The app includes an adjustable HIIT timer/stopwatch to time, record, and log your sessions. This is a handy feature I’ve found very useful.

Recovery

Regardless of the program you follow, your trainer will walk you through recovery sessions that consists of a combination of foam rolling and stretching. You can choose which areas to focus on – full body, upper body, or lower body – depending on where you feel the most tight or sore.

Other Programs

Within each program, the app will automatically progress you to the next week every Monday morning for the duration of the program. If you would like to occasionally train with another program without changing or leaving your main program, simply scroll down to “Other Programs”.

Here you may choose a training session from the other SWEAT programs, and the workout will line up with the week you’re currently on within your primary fitness program.

I didn’t realize this feature existed until recently, and it has been super helpful. With quarantine and limited equipment available, I use this feature at least once a week.

Weekly Challenges

This section within the app asks, “Want to push yourself today? Take on one of our special workout challenges!” These are optional, additional workouts available above and beyond the weekly “requirements” within your chosen program.

I’ll put this in perspective for you…since I purchased the app over 2 years ago, I’ve done just one weekly challenge workout. By the time I complete the standard weekly resistance sessions and my scheduled runs, I have nothing left to give. These are if you want to workout beyond the workouts in your program.

Quick Workouts

One of the greatest realizations I’ve adopted during my fitness journey is that I no longer need to be perfect. I used to say, “I don’t have time to complete a workout, so what’s the point?!” Well, here’s the point: I can still workout. The quick workouts only take 15-20 minutes, and each SWEAT trainer offers a variety of quick workouts within each of their programs.

Targeted Areas

As you scroll down within the app, you will come to the Targeted Areas section. “Use these workouts to target muscles you want to focus on.” For example, the app lists “Glutes,” “Core Strength & Abs,” and “Shoulders” workouts.

By clicking on one of those options, it will bring up a workout focused specifically on the muscle groups you want to train. Again, each of the SWEAT trainers offers their own style of Targeted Area sessions to choose from. You will have many different workouts to choose from for your glutes, shoulders, or abs!

At one point I was training abs three times per week from this section, bouncing around between trainers and routines. I’ve gotten away from this, as I am now doing a 30-day ab program I got for 3 bucks (it’s quick to do and I’m already seeing results!) from my friend.

At Home Workouts

This section is similar to “Other Programs”, and all the workouts are designed for at-home training. You can quickly browse and choose from the at-home options SWEAT offers in one, easy-to-find place.

Feeling Sore?

This section offers multiple ways to relieve your stiff muscles with yoga-inspired sessions, foam rolling routines, and stretching.

Community Challenges:

On top of the extensive program options and workouts listed above, once or twice each year SWEAT does community-wide challenges for members. During which, each trainer creates unique programs with varying ranges of difficulty the entire SWEAT community can complete together.

Challenges typically last 6-12 weeks. You don’t have to participate in the challenge. However, if you prefer to continue forward within your current program. If you do choose to participate, the challenges are really fun to power through while connecting with other community members on Instagram. It’s easy to connect with people because everyone is doing the same workouts at the same time as you!

Navigating the App

The Sweat Drop in left corner:

Click here to record your daily goals for water intake and daily steps. In addition, you can also set your weekly goals for how many resistance, cardio, recovery, and challenge workouts you would like to complete.

Face Icon Upper Right Corner

Account
My Profile: Here is where you put your picture, name, height, starting weight, current weight, and goal weight.
Manage My Program: Select “manage my program” then “select program” to choose your primary training program. You have the option to skip the beginner weeks and go directly into 1.0.
Side note: Whether you’re a beginner or in decent shape, you will still see results from Beginner weeks.
In other words, if I went back and did the Beginner weeks of any of the available programs, even after 2 years on consistently training, I’m sure I would still get sore.
Friend Referrals: Click “invite a friend” to send them a referral link for a free 7-day trial of the SWEAT app.

Bottom icons

Workouts

This takes you to the main screen showing your main program’s weekly workouts, as well as all of the additional offerings mentioned above as you continue to scroll.

Food

This will take you to a suggested daily menu and meal plans for Breakfast, Morning Snack, Lunch, Afternoon Snack, and Dinner. Suggestions are based on what dietary option you choose.

Diet options are: Standard, Pescetarian, Vegetarian, Lacto-Vegetarian, Ovo-Vegetarian, and Vegan. There is a shopping list broken down by food category, and it is easy to switch back and forth between diet options. In addition, you. can also select either Imperial or Metric measurement units. I’ve never utilized this option because it is a meal plan for one person, not a family.

Planner

Monthly calendar to easily plan out and keep track of your various workouts from SWEAT, other workouts you complete outside of the app, and steps. By clicking on a specific day, you’ll see your suggested activities for that day.

Progress

Here is where you can track your weight. There is a place to log your height, too…but I doubt you will see much fluctuation there.

Community

Here you will find a message board of community member posts and discussions. You can search for something specific, read the SWEAT blog, or post your own questions, struggles, wins, and progress for community feedback.

Outside of the community option in the app, I highly suggest joining the massive, and massively supportive, Instagram Community by creating your own fitness account. Having a fitness Insta has proven invaluable in keeping me on the fitness path. You don’t need to show your face (my pal @ohsofit123 never has) or be scantily clad, but be sure to share your physical and mental progress.

You’ll be surprised by the friendships and connections you make along the way, not to mention motivation that spurs you to carry on. Some common hashtags to connect are #bbg #bbgcommunity #sweatapp #kaylaitsines #sweatcommunity #kelseywells #pwr…you get it.

Equipment Needed For the SWEAT App

The gym based programs can often be modified for at-home with a little creativity. It is way easier to just do a gym-based program at the gym, though. The home-based workouts differ on what equipment is needed from one session to the next. For BBG you can check the equipment requirements here and equipment modifications here. For PWR at Home, check out my friend’s blog. Also, don’t let the equipment list below scare you off! You can get creative and spend nothing!

**This post contains Amazon affiliate links. If you purchase through my link, I will receive a small percentage of compensation at no additional cost to you.

Here are the bare-basics items I would recommend buying if you plan to workout at home:

Yoga Mat
Foam Roller
Resistance Bands like these or these
5, 10, and 15 pound dumbbells
Mini Resistance Bands
Reebok Step or this bad boy.

My Favorite Things About SWEAT

Community

I have only been able to make it this far in my fitness journey because of the massive support system on Instagram. So many times when I was discouraged, someone reached out and picked me up. It is the reason I haven’t quit and the reason I am where I am. The program is geared toward women, and was designed with women in mind. Having like-minded women from all over the world build you up and cheer for you is an amazing feeling.

Options

I enjoy being able to switch between programs and trainers. If SWEAT only offered BBG, I would probably have moved on to a different app by now since it’s not a program I could have stuck with long term. I also like the option of switching between trainers and programs for a workout and not losing my place and progress within my primary training program.

How-To Explanations and Videos

This by far is my favorite feature of the entire SWEAT app. At one point I considered leaving the app for a free one, but none of the other applications explained or demonstrated the exercises so clearly. Some programs make you tediously exit their application to watch a YouTube video of the movements, but not SWEAT!

Each SWEAT trainer is there, on the screen in front of you, performing the exercises alongside you. You can verify form and movement with a quick glance at your screen. And, if you still need further guidance, you can click the video and read step-by-step instructions detailing how to complete each exercise.

Challenges

The bi-annual SWEAT community challenges breathe new life into training. The energy within the community surrounding the challenges and the challenge-exclusive resistance sessions really mixes things up and recharges your drive to workout. It’s fun to be part of something so big and the camaraderie amongst community members is super motivating.

You have Made it to the end…I’m impressed

I can’t think of anything else you need to know about the SWEAT app outside what I’ve mentioned above. Before long you’ll find you’re opening and training with the app each day because you enjoy it, and it’s a part of who you are. SWEAT has absolutely changed my life, I hope it can change yours, too.

If you have any questions, leave them in the comments. And be sure to follow me on Instagram!