Break Your First Sweat in Sweat

It’s easy to see why Sweat has become one of the most popular fitness apps in the world. Cofounder (and social media star) Kayla Itsines has created an experience with a wealth of options: eight regimens, five trainers, and a host of meal plans that cater to a range of dietary requirements. (There’s even a post-pregnancy track.)

When she launched Sweat in 2015, Itsines says, she was simply looking to fill a notable gap in the market. “There was a need for a program targeted at women, not just altered for women.”

Today, more than a million use the app each month, and social media swoons over Itsines’ trademark BBG—Bikini Body Guide.

But with many workouts to try, it can be hard to know where to start. We asked the team to guide brand-new users into breaking a Sweat.

Have more enthusiasm than experience? Itsines’ plyometric-style BBG program is particularly well-suited to newbies. “We’ve designed the program so you don’t need much equipment—if any—in the first workout,” says Itsines. “You can do it anytime, anywhere.”

BBG is a no-fuss high-intensity workout: four circuits, seven minutes each. (“Women love it, because they can do it while their kids are sleeping,” Itsines says.) In your first week, you’ll do three 28-minute sessions and hit a low-intensity walking or biking goal. As the weeks pass, you’ll notice the intensity increase. 

And don’t let the title intimidate you. Itsines says that women often come to the app with a particular body-shape goal in mind, but before long they’re “focusing instead on how they feel internally, their confidence levels, and how much stronger they are.”

Prefer a more gymlike experience? Try BBG Stronger, suggests Itsines. “Women were saying, ‘I love BBG, but I want to be able to use a leg press as well. How do I incorporate that?’ So I created a whole new program,” she says. “It’s the same setup, same structure, same 28 minutes as BBG, but with gym equipment. You can put your phone down in front of you, watch the videos, and listen to the audio while you work out.”

Although taking BBG Stronger to the gym will undoubtedly help you build muscle mass, trainer Stephanie Sanzo reminds you to go easy in the beginning. “Take it slow, and understand each exercise before you execute,” she says.

Want to start with something a little more mindful? Try Sjana Elise Earp’s Body and Mind yoga course. Like all Sweat programs, it has a beginner’s level to help you decide what you’re into before you commit.

If you’re looking for something a little more intense, take a swing at Chontel Duncan’s Fierce boxing program, which offers not just cardio benefits but also strength training and, it should be noted, really good stress relief.

Even when jumping into the ring (as it were), Duncan says, your main concern should be setting yourself up for continued success. “Rather than setting an unrealistic deadline, seek small wins such as ‘This week I am going to move my body twice,’” she says. “In doing so, you’re implementing realistic, sustainable, and positive changes.”

Sweat: Fitness App For Women

Workout At Home Or In The Gym

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