Today I thought I would review the Sweat App! I’ve used Kayla Itsines’s Sweat App for about 6 months now and completed two of her workout programs on the app: BBG and Fierce. At this point I’ve used it long enough that I feel like I know the app pretty well by now and I have some thoughts.
First off: What is BBG and the Sweat App?
BBG, short for Bikini Body Guide, is a high intensity workout program that was started in 2014 by Kayla Itsines. When it first came out it was only available as a pdf but over time it was developed into an app, the Sweat App. The app now has several other workout programs to choose from if BBG isn’t your thing. You pay $19.99 a month and have access to all of the programs.
What workout programs can you do on the app?
There are currently 9 different programs on the app: BBG, BBG Stronger, Kayla’s Post Pregnancy, PWR, PWR At Home, PWR Post Pregnancy, Fierce, Build, and Body and Mind. Each program is at least 12 weeks long.
Here’s a short breakdown of each program:
- BBG is the most popular program in the app and is cardio focused, with a lot of high impact exercises like burpees and jump squats. The workouts are 28-40 minutes, including cooldown.
- BBG Stronger is similar to BBG but incorporates more weights. The workouts are 28-40 minutes.
- Kayla’s Post Pregnancy Program is designed to strengthen your body with low impact workouts. Each workout is 15-25 minutes.
- PWR is designed to build strength and muscle and is meant to be done at the gym. The workouts are 45-60 minutes.
- PWR At Home is similar to PWR but is modified to be done at home with easily accessible equipment. The workouts are 35-45 minutes.
- PWR Post Pregnancy focuses on regaining strength in a safe, low impact way. The workouts are 28-40 minutes.
- Fierce combines high intensity training with weightlifting. The program is meant to be done at the gym but can be modified to be done at home. The workouts are 30-45 minutes.
- Build is a powerlifting program for people who want to increase their muscle mass. The workouts are 50-60 minutes.
- Body and Mind is a yoga and flexibility program. The workouts are 28-35 minutes.
What else is included on the app?
Challenges: There are a variety of optional workout challenges as well as quick workouts (15-20 minutes) you can do if you are in a hurry.
Recovery: There are stretches and foam rolling exercises you can do on your rest or recovery day. I really enjoyed doing the foam rolling routines whenever I was particularly sore.
Recipes: When you join the app you can choose what your dietary preferences are. You are offered the following choices: standard diet, pescetarian, vegetarian, lacto-vegetarian, ovo-vegetarian, or vegan. The app then gives you healthy recipes each week that you can make if you want.
Community: There is a section on the app where you can post questions or struggles you are having and other Sweat users can respond and offer advice. It was really beneficial for me when I wanted to get some ideas for how to modify more of the high impact jumping exercises as that was a common question that people had.
Steps: In theory, the app tracks your steps. However, it was never accurate for me.
My Experience: BBG
I want to start by saying that I know there are some serious die hard fans of BBG so this is just my experience. Yours might be similar to mine or it might be completely different.
BBG is a good program if you like HIIT workouts. It is very high intensity and high impact. What I really liked about BBG is that at the end of each workout I felt like I HAD WORKED OUT. I don’t know about you, but when I work out I want to feel like I actually worked out. I want to sweat. I want it to challenge me. BBG certainly does that. However, for me personally there was too much jumping in each workout. I did the jumping exercises for a while but over time my ankles started to hurt more and more. I eventually had to modify those exercises. I also found that BBG got very repetitive. The exercises did not vary that much week to week. Each week’s workout would feel nearly identical to the previous week’s. I get that doing the same exercises is a good way to measure your progress but I like variety and I just started getting bored.
My Experience: Fierce
While I enjoyed elements of BBG, I just clicked with Fierce much more. It isn’t as high impact as BBG and you use way more weights: dumbbells, kettlebells, and barbells. The only downside to Fierce is that for the first few weeks the workouts are all full body workouts and the cooldowns for these weeks are all EXACTLY THE SAME. It drove me a bit crazy but once you progress the workouts get split between lower body, upper body, tabata, and full body days and there is much more variety. The main reason I liked Fierce is that I saw more of a change in how I looked doing Fierce than I did doing BBG. And because it wasn’t as high impact as BBG I just looked forward to doing the workouts more.
Even More Pros About Sweat
- The good thing about the app is that since there are several programs to choose from, if you get bored with one program you can quit it and start a different program. There is nothing forcing you to finish a program if you don’t like it. There are enough options to satisfy people who work out at the gym and people who work out at home, as well as beginners all the way to the more advanced lifters.
- The app itself is easy to navigate and shows you each week what workouts you will be doing so you know what to expect.
And Some Cons About Sweat
- You can’t do multiple programs at once. You can do individual workouts from other programs but you cannot do two full programs at the same time. Plus, the app limits your choices for what individual workouts you can do from the other programs during each week. I wanted to be able to do Fierce and Body and Mind at the same time but it only let me do certain yoga workouts each week.
- It tracks your steps…kind of. In theory it tracks your steps but mine were always off. Even though I would walk 5,000+ steps a day, it always said I had less than 1,500 steps.
- It does not let you pause the program. For instance, I went on vacation and simultaneously got sick for 2 weeks and could not work out. There was no way for me to pause where I was, though. It just keeps progressing until you manually change it back to whatever week you want to start from again. Because of this, you could enroll in a program and do nothing for 12 weeks and at the end it would still congratulate you on finishing the program.
Final Thoughts and My Results
I do think it is worth the money if you are interested in doing any of the programs. You can get a very good workout in and will likely see some results if you stick to it. I lost a total of 12 pounds using Sweat. Now, the scale isn’t the only way of measuring progress. It might not change at all even if you are burning fat and building muscle. In fact, you might GAIN weight because of this. So, I don’t like to rely too heavily on the number on the scale to determine if I am making any progress. For instance, I didn’t lose any weight when I was doing BBG. The scale actually went up a few pounds. I didn’t start losing weight until about halfway through Fierce. I did a happy dance but I already knew that I MUST have been making progress because I was measuring myself and was losing a few cm off my waist. So don’t get discouraged if the number on the scale doesn’t immediately go down. Stick with it (whether it is using the Sweat app or any other fitness program) and keep an eye on your diet and you will see results. Overall, I’m glad I used this app but I’m looking forward to switching things up and doing something with more variety.
Now it’s your turn: Have you tried any of the programs on the Sweat App? What has been your experience?