Fitness Tips,  Reviews

SWEAT App Review 2024: Revisiting the App 5 Years Later

Ever since I first tried the Kayla Itsines HIIT Program (formerly known as Bikini Body Guide) back in 2018, the SWEAT app has quickly become one of my go-to fitness and workout apps. With a vacation on the horizon and swimsuit season just around the corner, I thought it would of course be the perfect time to revisit the app and see how it’s evolved over the years.

The app offers a wide array of workout programs tailored to different fitness levels and preferences. From HIIT and strength training to yoga and barre, there’s something for everyone, which is why I came back to it and can bring you this full sweat app review, updated for 2024!

What Is SWEAT App?

The Sweat App is a fitness app with multiple fitness programs that are accessible for a monthly or annual fee. The flagship program is OG Kayla and HIIT with Kayla. (Formerly known as the Bikini Body Guide or BBG.

The appealing thing about the BBG program is that they are all workouts you can do from home. As someone who’s not a fan of sharing sweaty gym equipment, this was a huge plus for me.

All you need is an exercise or yoga mat, some dumbbells, and perhaps an exercise bench. (And maybe these stylish kicks to exercise in!)

But even if you don’t have that equipment, there are equipment-free workouts you can do as well.

Core Features of SWEAT App

Some of the core features that make app stand out include:

  • Variety of Programs: The app offers a wide range of workout programs, including strength training, yoga, and HIIT. This allows you to find a program that fits your fitness goals and preferences.
  • Customizable: Each program can be customized to your fitness level and schedule, making it easy for me to fit workouts into your busy lifestyle.
  • Expert Trainers: The app provides access to a number of experienced trainers, allowing you to learn from their expertise and improve your workouts.
  • Nutrition Guides: In addition to workouts, the app also offers nutrition and meal planning advice to help you stay on track with my fitness goals.
  • Community Support: The app has a supportive online community that helps you stay motivated and accountable

Pricing and Subscription Models

One of the first things I always check is the pricing and subscription models. I found that the Sweat App offers two main subscription models:

  • Monthly: priced at $19.99 per month
  • Annual: priced at $119.94 per year, which breaks down to $9.99 per month

The app offers a 7-day free trial. This gives you a good chance to explore the content and features before deciding on a subscription.

Both subscription models grant unlimited access to all the workouts and programs available on the app, as well as features like the meal planner and the community forum. Personally, I find the annual subscription to be more budget-friendly compared to the monthly one. However, if you’re hesitant about committing for an entire year or want to explore other options, the monthly subscription could work better for you.

Getting Started with SWEAT

Initial Setup and User Interface

When I first downloaded the app, the initial setup was pretty straightforward. I was prompted to input some basic information about myself, such as my age, gender, and fitness level. The user interface is clean and easy to navigate. They have organized the app into sections like workouts, meal plans, and progress tracking. The Home screen provides quick access to your current program and scheduled workouts for the week.

I appreciated that the app is visually appealing and easy to use. The main navigation bar at the bottom has icons for Home, Workouts, Meals, Profile, and Community. The Community section is interesting, as it connects you with other users and offers some motivation through shared experiences.

You don't need much equipment to get a good SWEAT sesh in!
You don’t need much equipment to get a good SWEAT sesh in!

Selecting Your Fitness Program

When I first used the app in 2018, there were only a handful of programs – but now, there are a whopping 57 fitness programs you can choose from, with everything from strength training and high-intensity interval training (HIIT) to yoga and pilates. There’s something for everyone here, regardless of your fitness level or experience.

Each program is broken down into weeks, making it easy to follow and track your progress. The weekly overview gives you a glimpse of what to expect in terms of workouts and duration. The program caters to both beginners and experienced athletes, with options to modify exercises and adjust the difficulty according to your personal fitness level.

Workout Programs

Their website has a great overview of each of the programs and how to pick which one is right for you, but here is an overview of the types of workouts you can find there.

Home Workouts With or Without Equipment

As someone who is getting back into strength training, I find that home workouts are quite helpful to ease into my fitness program. SWEAT App offers a wide range of home workouts, whether you have equipment or not. This versatility allows for so many workout options, making it easy to find the perfect routine for your needs. For instance, I now like the Low Impact training, which is ideal for someone like me who needs workouts that don’t aggravate my chronic migraines.

Gym Programs

For those who prefer working out at the gym, this app has you covered too. They offer gym programs tailored for different fitness goals. One feature I love about these gym programs is the option to swap exercises and add workouts and exercise substitutions. This not only keeps the routine fresh but also allows you to swap exercises to suit your preferences or a gym’s available equipment.

Yoga, Barre, and Pilates

Besides traditional workouts the app also includes Yoga, Barre, and Pilates programs. These options add variety and cater to different fitness goals and preferences. Practicing Yoga, for example, helps me with flexibility and stress management, while Barre and Pilates exercises focus on building core strength and muscle tone.


Cardio workouts are another key component of the app, offering various intensity levels to suit your fitness abilities. Whether you’re looking for a light jogging session or a more intense HIIT workout, SWEAT has got something for everyone.

Pre-Pregnancy and Post-Pregnancy Programs

I’m not familiar with these programs, but I appreciate the inclusivity of pre-pregnancy and post-pregnancy programs. These sections provide safe and effective workout routines according to each stage of your pregnancy journey. It helps you maintain your fitness and energy levels while ensuring the safety of you and your baby.

As a fitness enthusiast slowly getting back into exercise, I found that the app has everything I need to stay motivated, with an exceptional variety of workout options available at my fingertips.

SWEAT Community and Support

Connecting with Like-Minded Women

During my time exploring the app, I found their community to be a fantastic part of the experience. It’s great for connecting with other like-minded women who are going through similar journeys. I was able to share my own progress, provide and receive helpful tips, and even participate in group challenges with the sweat community, which were both fun and motivating.

The community aspect is also highlighted by the app’s features, such as the live chat and forums. Here, I was able to discuss various topics, from workout routines to healthy meal ideas, and learn from the experiences of others, while also offering my own advice.

Personal Trainer Experience

Training with Kayla Itsines

When I first started exercising with the SWEAT app, I was immediately drawn to Kayla Itsines and her BBG program, now known as OG Kayla. Her training style appealed to me because it focuses on high-intensity interval training (HIIT) workouts, which (back then) were perfect for my life when I have a limited amount of time to exercise. Her workouts are typically only 28 minutes long, offering three resistance sessions, three cardio sessions, and one rest day every week.

So OG Kayal or High-Intensity with Kayla are my top recommendations if you want to get fit in a short period of time.

Kayla’s workouts contains two, 7-minute circuits that have four exercises each. You alternate between two circuits for a total workout time of 28 minutes, with 1 minute of rest in between circuits.

The app lets you go through each exercise at your own pace, and the little videos of Kayla demonstrating the exercise makes it really easy to follow.

Once you’ve finished the specified reps, you just tap on the arrow for the next exercise, and you do as many rounds as you can until the timer is up.

The DJ air horn will always sound at 7 minutes, bringing the circuit to a merciful end no matter how many times you were able to make it through the 4 exercises. (On average, I could squeeze in two “laps” in seven minutes.)

You can follow the prescribed session schedule or just complete them whenever you want. As long as you complete everything before Monday, you’ll still fill up the little sweat meter in the top left corner with fuchsia greatness.

I kept up with the schedule fairly easily for the first six weeks.

Weeks 6-12 really tested my limits! HIIT sessions were still thrice weekly, but instead of generalized sessions, each of the three workouts targeted specifically legs, abs, or arms.  The program also mandates a fourth cardio session.

I admit that some weeks I struggled to stick to the schedule and didn’t always get in that fourth cardio session. (Read: there was one 1 out of 6 that I got all 7 workouts in.)

There were some leg sessions with so many plyometrics that my calorie burn after 20 minutes was greater than some 5k sprints I’ve done. Some exercises were so ridiculously advanced that they were laughable to me. Like this one:

Despite how challenging it was, I did enjoy the workouts (mostly) and discovered some new favorite exercises. (Split squats, coincidently, aren’t one of them.)

Variety of Trainers and Styles

One of the best aspects of the app is the variety of trainers and training styles. After completing a few rounds of BBG, I decided to explore other programs within the app. Here are some of my favorites:

  1. PWR by Kelsey Wells: This program focuses on strength training using gym equipment. It’s fantastic for those who want to build muscle and improve their overall strength. I enjoyed the mix of compound exercises, isolation movements, and supersets.
  2. Barre Blend by Britany Williams: This is a low-impact, high-intensity program that combines elements of ballet-inspired barre, pilates, and yoga. For someone like me who enjoys a good stretching session, this was a fantastic addition to my routine.
  3. FIERCE by Chontel Duncan: FIERCE combines functional training, high-intensity interval training (HIIT), strength, and circuit workouts. I found this program perfect for someone who wants a challenge and enjoys a varied training routine.

Overall, my experience using the SWEAT app has been positive due to its personal trainer-like guidance and variety of training styles from different trainers. It kept me motivated, challenged, and excited to work out regularly.

Nutrition and Meal Planning

Customizable Meal Plans

I recently found that the app offers customizable meal plans to suit various dietary requirements, such as ovo vegetarian, lacto vegetarian, and vegan options. I’m not big on meal plans because I’m lazy and don’t want to spend more than a few minutes making a meal. But if you are into meal planning, most people find this feature makes it way less daunting.

Shopping List and Recipe Features

The app takes it a step further by providing interesting and easy-to-follow recipes to go along with these meal plans. The shopping list feature makes it simpler to plan grocery shopping and avoid the dreaded last-minute grocery store run. It makes tracking your food intake and planning my meals so much more enjoyable and sustainable.

To give you an idea, here’s a sample meal plan from the App:

Breakfast: Poached Eggs with Asparagus

Snack – Berry Yoghurt & muesli

Lunch – Greek Pasta Salad

Snack – Crispbreads with Cheese & Tomato

Dinner – Sweat & Sour Chicken with Brown Rice

Tracking Progress and Goals

Monitoring Workouts and Achievements

Keeping tabs on your progress is really simple with the app. The app offers a straightforward interface where you can easily log your workouts, track performance, and even see your fitness level improving. Unlike some other fitness apps, the app doesn’t waste my time by overloading me with irrelevant data. Instead, it focuses on the essentials that help you stay motivated and encouraged.

I like that the app celebrates achievements and milestones. For example, when I reach a certain number of workouts, the app acknowledges these achievements with an in-app badge. It also gives you daily goals to target, like step counts and water intake, as well as weekly resistance, cardio, and recovery goals.

Integration with Apple Watch

One of the features I love about the app is its seamless integration with my Apple Watch. It allows me to focus on my exercises without being distracted by my phone.

When I initiate a workout on my phone, it also starts on my Apple Watch. The convenience of seeing my exercise progress, duration, and heart rate right on my wrist is fantastic. It keeps me motivated and helps me stay on track.

The design of the Sweat app on the Apple Watch is minimalistic and easy to navigate. I can quickly glance at my watch to see which exercise I should be doing next, along with the number of reps or duration the exercise is.

Another bonus is that my Apple Watch tracks my steps and calories burned. It syncs the data with the app, which then includes this in my overall fitness progress. Having all the data in one place makes tracking my health and progress much more manageable.

My Results

I’ve been working on the low-impact program when my body and head allows, and so far, I’m really enjoying it. (If you’re new to working out, I’d highly recommend starting with the beginner’s program, as the high-intensity strength part of the workouts can be quite challenging!)

Screencap from the app - the low impact program
Screencap from the app – the low impact program

Back in 2018, I completed the eight weeks of high Intensity with Kayla program and had some great results. Although I only lost about three pounds, I was already at a healthy weight – What really stood out to me was the incredible improvement in core strength and upper body strength.

Thanks to these changes, I felt confident in my swimsuit! (Hence why I’m coming back to the app now every week, that it’s swimsuit time again lol.) Overall, my experience with the app has been positive, and I look forward to continuing my fitness journey with this helpful tool.

Good n' sweaty after workout.
Good n’ sweaty after workout.

SWEAT App Review Conclusion

This app offers a wide range of programs to suit different fitness goals and preferences, from strength training and yoga to high-intensity interval training (HIIT).

One thing I genuinely appreciated was the app’s customizable nature. It allows me to tailor each program based on my fitness level and schedule, making it more achievable for me to stay on track. And as the name implies, you definitely get a great sweat session every time!

The app isn’t without its drawbacks, though. For instance, it might not be the best fit for those on a tight budget. But considering the content and features offered, I believe the price is reasonable and worth the investment for individuals serious about reaching their fitness goals.

Here’s a quick summary of how I rank it:

  • Ease of Use: 4/5
  • Exercise/Workout Quality: 5/5
  • Performance Tracking: 3.5/5
  • Price: 3/5
  • Overall Rating: 4/5


What kind of results can I expect from using the SWEAT app?

As a user of the app, I can say that the results depend on your dedication and consistency in following the workout programs. With a variety of programs like strength training, yoga, and high-intensity interval training (HIIT) available, most users report improvements in their fitness levels, muscle tone, and overall well-being.

How does the SWEAT app compare to other popular fitness apps?

In my opinion, the app stands out due to its comprehensive and customizable nature. It offers a wide range of programs and workout styles, along with exceptional quality and performance tracking. Though other fitness apps also have similar features, I found the Sweat app to be user-friendly and perfect for both beginners and experienced gym-goers.

Does the Sweat app offer a free trial, and if so, how do I get it?

Yes, the app offers a 7-day free trial for new users. You can sign up for the trial on their website or through the mobile app. Keep in mind that the trial is only available to first-time users, and it will automatically convert to a paid subscription at the end, unless you cancel beforehand.

What are the various programs offered within the Sweat app?

The app has a wide range of programs tailored to different fitness goals and preferences. Some popular programs include Kayla Itsines’ BBG, Kelsey Wells’ PWR, and Stephanie Sanzo’s BUILD, among others, which focus on strength training, building muscle, and getting lean, respectively. The app also offers yoga, post-pregnancy, and running programs to cater to a broader audience.

Is there a cost associated with the Sweat app, and is it worth the price?

There is a cost associated with the app – typically, it’s $119.99 for an annual subscription or $19.99 per month.


Corrie Alexander is a former ISSA-certified personal trainer, home fitness advocate, and founder of The Fit Careerist. A proponent of personal growth and a self-proclaimed fitness app-junkie, Corrie shares tips and product reviews with the goal of helping others on their own fitness journey.


  • Leslie

    It took some time for me to fully immerse myself in the Sweat program, and I still don’t follow her meal guides, but the workouts truly work if you do.

    My biggest advice is to STOP WATCHING THE TIMER. Do the workouts properly; Focus on your form and your breathing, count to the correct amount of reps. It’s not a race against the timer and if you don’t finish all the sets in the 7 minutes, it’s okay. Think about it: isn’t it far better to do two and a half sets correctly than four sets sped up and risk injury?

    She incorporates basic moves that don’t require equipment, can be done at home, and allow your body weight and movement to really target the area…you’ll be impressed with the burn! I’ve skipped days…or weeks…but I find myself still dedicated to giving it a fair chance because for a $20 a month fee to have full-app access, you can’t beat that. Going to a gym can cost more in fees for trainers, or you go in blind and not knowing what to do so it really is worth it. Plus, you have the constant support of the BBG and Kayla’s Army community to lift your spirits and renew your motivation along the way.

    It truly is an incredible guide that I will highly recommend to anyone wanting to up their workout game.

    • Corrie Alexander

      Great advice! I agree about focusing on form and not trying to get through all the sets x number of times. That was the biggest difference I found between this program and Bodyboss that I liked better. Because with Bodyboss, you are also on a timer, but if you go “too slow” the timer is up before you’ve actually *gotten* to all the exercises. Whereas with BBG, there are only 4 exercises per set, so you typically get a chance to go through them at least once.

  • Jazz

    Haha yes about the two work benches, I laughed. I just modify them. I have limited home equipment but will slowly build up the more times I do it. I have her PDF of the bbg 1.0, am a major fan or the other ladies though, might try chontel in the future

    • Corrie Alexander

      Glad it’s not just me who raises an eyebrow at the double-bench squat jumps LOL. I agree, all the trainers on Sweat seem pretty great! I haven’t tried Chontel’s program thought due to it being gym-centric. Kelsey Wells is a great alternative to BBG that you can still do from home!

      Thanks for your comments and for stopping by! 😀

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