Which SWEAT Program Is Best For Me?
For those women who are thinking about starting with the SWEAT app, you might be wondering which program you should choose. To help you make an informed decision, here is a detailed overview of the SWEAT programs.
Choose the one that best suits your fitness goals and lifestyle! Once you've selected a program, it's time to decide how to start working out!
No matter which program you choose, remember that consistency is the key to getting results. Make sure that you select a SWEAT program that you will enjoy and will be motivated to do. It is so much easier to work out when you really love it!
Workout programs in the SWEAT app
You can choose SWEAT programs for the gym or to get fit at home. Each of the programs has a unique training style so you can choose the one that will help you to achieve your current fitness goals.
Here’s what each of the programs involves:
SWEAT trainer Kayla Itsines’ original workout program can be done anywhere and anytime! BBG can help you to increase your overall fitness, and is perfect for women who want to get fitter and stronger with short and effective workouts.
Who is BBG for?
The BBG program is a practical choice for those women who find it convenient to work out at home and is suitable if you are a fitness beginner, or if you’re ready for a new challenge.
If you want to get a taste of what BBG is like, try this HIIT workout!.
What is included in BBG?
For those who are new to exercise or starting again after a break, BBG starts with eight Beginner weeks to build baseline fitness. The workouts contain lower-impact, lower-intensity exercises to build full-body strength to transition into BBG.
In the first six weeks, there are two 28-minutes resistance sessions and one optional session:
- Lower Body
- Full Body
- Upper Body (Optional)
The first six weeks of BBG Beginner includes a 30-second rest within each circuit, as well as a 60-second rest between circuits to allow you to catch your breath as you build your fitness. There’s no jumping in the first four weeks, and low-impact jumping exercises are introduced from Week 5.
In Weeks 7 and 8, you’ll do three resistance sessions to prepare you to start BBG! The BBG Beginner weeks also include two low-intensity cardio sessions, with an optional third cardio workout from Week 5. There’s also scheduled rest and active recovery which includes stretching and foam rolling.
If you complete the eight weeks and feel like you aren’t ready to begin BBG, you can do them again to build your confidence.
From Week 1, the 28-minute BBG workouts have four high-intensity circuits, each seven minutes in length. There are three resistance workouts each week, as well as three low-intensity cardio sessions.
From Week 9 onwards, you have the option to choose a high-intensity cardio workout as one of your cardio sessions.
The circuits contain plyometric and bodyweight exercises that are designed to challenge you! Each exercise has a clear video demonstration of the correct form for each movement. You can take your time to complete the movement step-by-step with proper form, with guidance from the video and instructions.
The three resistance sessions for each week from Weeks 1 to 8, focus on:
- Arms and Abs
- Full Body
After Week 9, muscle groups become isolated and appear as:
BBG workouts give you the flexibility to complete your workouts anywhere — this could be in your living room, backyard or at the park!
The BBG program also contains two recovery sessions — one rest day and one active recovery. The active recovery session includes stretching and foam rolling to help reduce muscle soreness.
What equipment will I need for BBG?
To get started with BBG, you’ll need:
- Recovery Band
- Resistance Band
- Yoga Mat
- Foam Roller (Recovery)
There’s more equipment added in the later weeks. If you don’t have some of the equipment required for BBG, you can get started with just a water bottle and a towel! Required equipment can be substituted in some instances, such as using a chair instead of a flat bench — SWEAT’s member support team can assist with ideas to swap household items for the equipment you need in BBG.
What will I achieve with BBG?
BBG can help you to build your strength, confidence and fitness as part of a supportive community around the world. You can also create the habit of regular exercise and improve your overall health.
If you want to measure how far you’ve come during the program, try a BBG challenge to test your fitness progress!
SWEAT Trainer Kayla Itsines’ Post-Pregnancy program is designed to help women rebuild strength and fitness after having a baby.
Endorsed by a panel of leading obstetricians and exercise physiologists, this Post-Pregnancy program can assist new mums return to light exercise and rebuild their strength after giving birth.
Who is Post-Pregnancy for?
Post-Pregnancy is for women who have recently and not-so-recently given birth and have clearance from their health professional to resume light exercise. The program provides women with guidance to rebuild their foundational strength, core stability and posture after having a baby.
It focuses on core strengthening exercises which are safe for Diastasis Recti (abdominal separation), with foundational weeks that are suitable for women who had a C-section birth, or symptoms of a weak pelvic floor.
What is included in Post-Pregnancy?
Kayla’s Post-Pregnancy program has 16 weeks, including four foundational weeks that account for the different experiences a woman can go through during her birth. Post-Pregnancy uses minimal equipment, with workouts from 15-25 minutes that can be completed in the comfort of the home environment.
Post-Pregnancy uses lap-based circuits in the resistance sessions. You’ll complete the exercises at your own pace, focusing on maintaining correct form as you rebuild strength.
The program recommends two to three resistance sessions each week, as well as low-intensity cardio and recovery.
Throughout the program, the focus resistance sessions include:
- Lower Body and Core
- Upper Body and Core
- Full Body (optional)
Each resistance workout starts with four mobility exercises to warm up and prepare your body for the circuits that follow.
The first four weeks of Post-Pregnancy are foundational weeks specifically designed for women who had a C-section birth, are experiencing weak pelvic floor symptoms or other post-birth complications.
The Post-Pregnancy program starts gently with two laps of three exercises per circuit in the foundational and first four weeks. From Week 4, there are four exercises and three laps.
There are also optional postural workouts to help relieve tension in the body. These sessions focus on:
- Upper Body Posture (optional)
- Hip Strength (optional)
- Lower Back Relief (optional)
These optional sessions will take just 10-15 minutes, focusing on foam rolling, stretching and strengthening. As the workouts are very low intensity, they do not require a warmup or cool down.
What equipment will I need for Post-Pregnancy?
Post-Pregnancy can be completed at home, or in the gym if you prefer. The equipment used includes:
- Foam Roller
- Massage Ball
- Recovery Band
- Resistance Band
- Yoga Mat
What will I achieve with Post-Pregnancy?
Kayla’s Post-Pregnancy program can help women who have had a baby to return to exercise and rebuild strength. This program can be used to strengthen the body after pregnancy, relieve tension in common areas of concern, post-pregnancy, and assist new mothers to return to a regular exercise program.
At the end of the Post-Pregnancy program, new mothers may choose to repeat the program from Week 4 or return to higher-intensity exercise such as BBG Beginner, with the guidance of their medical team.
SWEAT Trainer Kayla Itsines’ BBG Stronger program is for women who want to train in the gym using her original training style. The 28-minute workouts combine resistance, strength and muscle building exercises to target different muscle groups.
Who is BBG Stronger for?
BBG Stronger program is for women who want to train in the gym and achieve increased strength and fitness. BBG Stronger is suitable for all experience levels, even fitness beginners or women who haven’t used gym equipment before and are keen to try. The short workouts are convenient for busy women without a lot of time to spend at the gym.
What is included in BBG Stronger?
Just like BBG, the BBG Stronger workouts are divided into four circuits that are seven minutes in length, with a warmup and cool down to complete before and after the workout. The exercises are focussed around one key piece of large equipment, so you don’t need to secure multiple machines in the gym.
The three resistance sessions for the beginner weeks and the first eight weeks of the program focus on:
- Arms and Abs
- Full Body
After Week 9, the three resistance sessions focus on Legs, Arms and Abs, with an optional Full Body resistance workout.
When starting the BBG Stronger program, it can help to check which equipment you’ll be using that day before your workout. Then, when you go to the gym you can get set up straight away.
For those women who’ve never used gym equipment before, this program can help to build your confidence at the gym. Every exercise has detailed instructions and a video demonstration that can be followed to ensure that form is correct.
There are four beginner weeks to get you started if you are new to this training style, and if you love BBG Stronger you can follow it for a full year of gym-based training!
At SWEAT, we believe that allowing your body time to recover between workouts is just as important as doing the workouts. There are two recovery sessions scheduled into your BBG Stronger program each week. On one day you can choose a 20-30 minute active recovery session and on the other take a rest day.
If you need to modify the exercises, you can make the exercises easier, or if you want to challenge yourself, there are options to make them harder! You can take this program at your own pace, increasing the weight or number of laps of each circuit as you become fitter, stronger and more confident.
How do I know what weight to select?
Choose a weight that allows you to comfortably complete the four seven-minute circuits while still challenging yourself.
What will I achieve with BBG Stronger?
This program is designed to help you build strength, fitness and confidence while establishing a regular exercise routine. The exposure of a gym-based program will also allow you to gain confidence using gym equipment. There is a year’s worth of training with BBG Stronger, allowing you to reach your longer term strength building goals with short, effective workouts.
SWEAT Trainer Kelsey Wells’ workout program is designed to help empower women through fitness. This gym-based program is designed to increase lean muscle and strength throughout your entire body!
Those following PWR will use large equipment and machines, free weights, resistance and bodyweight exercises to pursue their fitness goals.
Who is PWR for?
PWR is for women who want to sculpt lean muscle and increase strength through weight training. This program is designed to help you build inner strength through exercise and the incorporation of a healthy lifestyle. It’s made for women who want to be empowered through fitness.
What is included in PWR?
PWR consists of a style of resistance training called ‘hypertrophy training’ which is designed to increase muscular strength and endurance.
The beginner weeks of PWR introduce you to weights training with a full-body, upper-body and lower body workout each week. From Week 1 of PWR, workouts focus in Chest & Triceps, Legs & Abs, Back & Shoulders and Arms & Abs (Optional).
Each week from Week 9 of PWR 1.0 to the end of PWR 3.0, you will complete resistance workouts that target:
- Chest and Triceps
- Back and Biceps
- Shoulders and Abs
- Abs (optional)
- Glutes and Hamstrings (optional)
In PWR 4.0, the resistance workouts target:
- Chest and Triceps
- Back and Shoulders
- Glutes and Hamstrings
- Arms and Abs (optional)
- Abs (optional)
The program begins with three resistance workouts each week, increasing to four workouts in the later weeks. Just like the other SWEAT programs, there are two to three low-intensity or high-intensity cardio sessions, as well as two recovery sessions.
The resistance sessions start with a warmup, where you have a choice between doing cardio or cardio and movement. Following this is the Activation, which consists of two circuits to increase your heart rate and prepare you for heavier lifting later in the workout.
Pyramid training focuses on three single exercises for three or four sets with decreasing reps, but increasing weight. Next up are time-based supersets or trisets in PWR 1.0 to 3.0, which change to lap-based supersets in PWR 4.0. From Week 5 of PWR 1.0, you can finish with an optional burnout before the cool down.
How do I know what weight to select?
Start with a lighter weight and increase it gradually as your strength and confidence improve. For most of the exercises, a weight that represents a 7/10 in difficulty (where ‘1’ is very easy, and ‘10’ is extremely challenging) is appropriate.
What will I achieve with PWR?
Kelsey has designed this program to help you unleash your power! During PWR, you will learn the technical skills of lifting weights as you gain confidence in the gym.
PWR can help you increase lean muscle mass and strength while improving your overall performance and energy levels.
PWR at Home
For those women who love strength training but can’t get to a gym, Kelsey Wells’ PWR at Home program is for you! This program is designed to build overall strength and lean muscle, with targeted workouts for particular muscle groups.
Who is PWR at Home for?
PWR at Home is suitable for any fitness level, even if you’ve never done weight training before. This program is for women at any stage of life who want to empower themselves through fitness and enjoy the physical and mental benefits of exercise that comes from strength training at home.
What is included in PWR at Home?
In the beginner weeks and the first four weeks of the PWR at Home program, there are three resistance workouts to complete. From Week 5, you will complete four weight-based workouts each week.
The resistance workouts for each week are:
- Chest and Triceps
- Arms & Abs
- Back and Shoulders
- Abs (Optional)
Resistance workouts take between 35-45 minutes to complete. Just like our other SWEAT programs, there are three recommended cardio workouts — these decrease from Week 9 to only two sessions per week. You’ll also find one active recovery session for each week and one rest day.
Each resistance workout starts with a warmup, followed by an Activation, a weights-based Circuit, Supersets and a Cool Down. From Week 5, you’ll also have the option to do a burnout at the end of the workout, which aims to push you a little harder to maximise your results.
What equipment will I need for PWR at Home?
While you can complete the workouts at home, you will need some basic equipment to help you increase your strength. The equipment chosen for PWR at Home includes items most home gym setups already have or are inexpensive to purchase.
What will I achieve with PWR at Home?
PWR at Home utilises a training style that will develop your muscular endurance and strength. This style of strength training is beneficial for gaining muscle and promoting fat loss.
This program is an excellent choice for women who want to sculpt muscle and increase overall fitness in the comfort of their homes to find the best version of themselves!
For the new mums experiencing this ever-changing journey, looking after your health is so crucial. This Post-Pregnancy program by SWEAT Trainer Kelsey Wells can assist women in improving their confidence and self-love for their body following pregnancy.
This program focuses on improving posture and regaining strength safely with low-impact exercises. The gentle workouts are designed specifically for women who are looking to get back into a regular fitness routine after having a child.
Who is PWR Post-Pregnancy for?
Before beginning PWR Post-Pregnancy, women must receive clearance from their doctor at their six-week checkup to participate in low-intensity exercise. It’s essential that you work closely with your health professional at this time, and that you are free from pain and soreness.
You don’t need any previous workout experience to start this program, as it’s suitable for those who are new to fitness.
What is included in PWR Post-Pregnancy?
The PWR Post-Pregnancy program is broken down into three stages to help you get back into the routine of regular exercise. The 28-minute workouts are designed to fit around the busy schedule new mothers have while giving you time to focus on your own needs.
The post-natal training includes gentle warmups, low-impact abdominal, pelvic floor and full-body workouts that can be done with or without equipment.
The early weeks of the program focus on improving posture and core strength, and as you progress, exercises to help increase muscle tone and build strength are incorporated.
There are a total of 24 weeks in the PWR Post-Pregnancy program. The first eight weeks, which include four beginner weeks and four weeks of the regular program, are focused on healing and restoring. At Week 5, the focus shifts to regaining strength.
Here is how the program progresses:
- One resistance workout, one optional resistance workout
- Each circuit contains two exercises and two stretches
- The primary focus is on the transverse abdominis and pelvic floor activation, and stretching muscles that may have become tight during pregnancy.
- Two resistance workouts, one optional resistance workout
- Each circuit contains three exercises and one stretch
- Each circuit includes four exercises and no stretches
As in the other SWEAT programs, rest days and active recovery sessions allow your body adequate time to recover from training. There are options for active recovery focussing on the upper body, lower body and full body.
When you reach the end of the program, you may wish to continue working out at home. You can repeat the program from Week 5 to continue to rebuild your overall strength and confidence.
If you are up for the challenge, you may move on to another training program. It’s important to consult your doctor at this stage before starting a new exercise program post-pregnancy.
What will I achieve with PWR Post-Pregnancy?
This program is designed to help you regain and strengthen your body through low-impact, low-intensity workouts. It can be used as a stepping stone to safely return to high-intensity exercise with the guidance of your medical team.
BAM (Body and Mind) is SWEAT Trainer Sjana Elise’s yoga program, designed to increase your flexibility and strength through a series of Vinyasa flows. You can begin this yoga program with just a yoga mat, the SWEAT app and your body.
Who is BAM for?
This exercise program is suitable for yoga beginners or more experienced yogis looking for a convenient at-home practice. BAM is designed to help you feel capable, grounded and calm.
BAM allows you to change the pace of the workout with flows to suit your level of experience. In the workout Settings, you can choose to automatically transition through the poses to complete the sequences based on Sjana’s recommended timing, with the workout taking about 28-minutes.
If you want to go at your own pace, you can turn off the automatic transitions in the workout Settings. Using this option, you can progress to the next pose, or go back a pose at any time by pressing the arrows or swiping across your device’s screen. You can hold a pose for longer or to progress more quickly as you feel necessary.
What is included in BAM?
There are three to four resistance workouts, three low-intensity cardio sessions and two recovery sessions for each week of BAM.
The resistance workouts begin with Sun Salutations, followed by Vinyasa flow, Standing Strength, Balance, Deep Stretching and finishing with Seated Stretching.
The three resistance flows for each week focus on:
- Heart Opener
- Hip Opener
- Hamstring Opener
Each workout takes about 28 minutes to complete, with audio cues to signal each transition and ensure a smooth flow. As you progress through your yoga journey, the focus areas expand to include Toning and Core Cultivation, with increasing to four workouts each week.
For the active recovery workout, you can choose to complete 30 minutes of Yin yoga or foam rolling. Yin yoga is a series of gentle stretches that help your body and mind to relax, with each pose held for 30-180 seconds. There’s also a scheduled rest day each week.
What will I achieve with BAM?
SWEAT’s BAM program is designed to help you feel strong, capable, grounded and calm. The Vinyasa-style workouts challenge your body and help to increase flexibility while also assisting with muscle recovery and relaxation.
BUILD is a gym-based powerbuilding program that focuses on lifting heavy weights with correct technique while developing your muscle mass. Each specialised weight-lifting workout is designed to help develop discipline, strength and confidence on the journey to peak performance.
Who is BUILD for?
This program is for those women who are serious about lifting and want a program designed to help them develop their strength, increase muscle mass and improve lifting performance. The primary lifts the program focuses on are the sumo deadlift, bench press and squat. The aim is to improve your 1RM or “one-rep max” over time.
SWEAT Trainer Stephanie Sanzo's BUILD program is for those new to heavy lifting or those who already lift weights. While other SWEAT programs have just four beginner weeks, BUILD has 12 beginner weeks. During this time, you can learn the correct form and ensure the safe practice of powerlifting techniques.
If you’ve never tried lifting heavy weights before, the BUILD program can help you to get started safely. Starting powerbuilding as a beginner means allowing for gradual strength development before attempting heavy squats or deadlifts.
You’ll begin with lighter weights and ensure that you have the correct technique, allowing yourself to adapt physically and mentally to the new training style.
What is included in BUILD?
Here’s what you can expect at each stage of BUILD:
Beginner Weeks 1-9
- Three full-body resistance workouts, plus an optional high-intensity workout from Weeks 4-9;
- Two low-intensity cardio sessions.
After Beginner Week 10 you will progress to:
- Two upper-body resistance workouts
- Two lower body resistance workouts
- Two low-intensity cardio sessions
- Optional resistance workouts in the later weeks for experienced lifters
Each resistance workout will take around 50-60 minutes to complete, and includes a warmup and cool down session. During the first nine beginner weeks, you will build a solid foundation through traditional set training. An optional bodyweight circuit is provided from Week 4 to help improve fitness.
From Week 10 of the beginner program, the workouts progress to a mix of set training and supersets centred around one of the primary movements — sumo deadlift, squat or bench press.
Time for recovery is critical for a powerbuilding program, and there are two recovery sessions to complete each week during the entire BUILD program.
How do I know what weight to select?
Before beginning BUILD 1.0, you will be asked to complete a 1RM assessment. This test will provide the weight recommendations for key lifts in the program, including the sumo deadlift, bench press and squat. Where there is no 1RM value provided, you will follow an RPE (Rate of Perceived Exertion) to help guide you in selecting the weight.
What will I achieve with BUILD?
BUILD can help you to develop the discipline needed to reach your goals, and a sense of accomplishment when you achieve them. Powerbuilding can help you to increase both muscle mass and strength to improve your performance in the gym.
SWEAT Trainer Chontel Duncan’s FIERCE program combines strength with high-intensity training. Her unique training style can help you reduce body fat while increasing strength and lean muscle mass.
The program focuses on improving overall fitness through a variety of training styles so that you’ll never get bored!
FIERCE draws influence from boxing and functional training and uses a range of machine weights, free weights and bodyweight exercises to help you to get stronger inside and out.
Who is FIERCE for?
FIERCE is for women who want to feel strong and unleash their inner warrior. The range of training styles used throughout the program will keep workouts exciting.
The FIERCE workouts combine strength training with high-intensity circuit-style training to build cardiovascular fitness. You will enjoy this program if you don’t like to train continuously the same way each session.
What is included in FIERCE?
Each week of the FIERCE program includes:
- Three resistance sessions, increasing to four in the later weeks.
- Two to three cardio sessions
- Two active recovery sessions
Be prepared for every workout to be different! Strength workouts, which focus on full-body, upper body and lower body, contain supersets and circuits. The high-intensity workouts focus on the full body and include circuit training, Tabata and AMRAP (As Many Reps As Possible) workouts.
The key to getting the most out of FIERCE is to be consistent with your training! You are capable of reaching your goals with the right support network and a dedicated, consistent approach to training. Reaching out to the SWEAT Community through the Forum, and following SWEAT and Chontel on social media can give you the fitness motivation you need when the going gets tough.
What will I achieve with FIERCE?
During FIERCE, you can build strength, decrease body fat and increase lean muscle and cardiovascular fitness. The holistic training approach can improve your fitness in all areas.
SWEAT Programs Overview
Each program has optional workouts that can be completed in addition to the number of weekly workouts listed below.
Choose the SWEAT program that suits you
After reading this article, you have probably narrowed your choice down to one or two programs that you would like to try.
One of the best things about SWEAT is that you never have to train alone! When you work out with SWEAT, you are part of a global community of women who also share your goals.
Our trainers share regular workout tips to help you through their programs and keep you inspired on your fitness journey.
Still not sure which workout program is right for you? Check out the SWEAT Community for tips and inspiration!
What is your favourite SWEAT program? Let us know in the comments below!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.