To help you get started, we have put together a brief tutorial explaining each area of the Sweat app!
What programs can I choose from?
After logging in to your account, you will be brought to a screen displaying each of our trainers and their programs. These include:
If you're unsure where to begin, you can choose to complete an optional survey to assist you with making the right program choice based on your personal goals. You can also check out our blog post 'Which SWEAT Program Is Best For Me?' to help you decide.
What workouts should I be completing each week?
Your weekly goals can be found within the Sweat Summary, along with a hydration and step tracker.
To view the Sweat Summary, tap the sweat drop symbol in the top left hand corner of the screen.
At the very top of the 'Workouts' dashboard, under 'MY PROGRAM', the weekly Resistance, Cardio and Recovery sessions are displayed, along with the program, trainer and week’s information.
For each completed workout, a trophy is displayed alongside each training type.
Resistance and Recovery
Each program's Resistance and Recovery sessions are structured differently and follow various timing sequences.
For those with busy schedules and limited time allowance, each session can be completed in 60 minutes or less!
The workout and recovery overview gives you the opportunity to prepare for the upcoming session and allows you to view the movements in advance. You can view and choose the following:
- Select Music Playlist (Apple Music or Spotify)
- Required equipment
- Enable/disable the workout audio settings, such as trainer audio and sirens, and
- Enable/disable the workout transitions, such as timed rests and exercises.
Once you're ready to begin your resistance workout, tap 'Start Workout' and select from the warm up options provided;
- No Warm Up
- Cardio (5 minutes)
- Cardio & Movement (5 minutes)
To start a cardio or recovery session, tap 'Start' (iOS) or 'Start Workout' (Android and Web).
At the end of the resistance workout, the option to complete a cool down session is provided. We highly recommend completing a cool down session as this can help to promote recovery, prevent injury, improve flexibility and slow down the heart rate to even blood flow throughout the body!
Sweat trainer, Kayla Itsines, talks more about the importance of recovery in her blog post, '5 Things You Should Always Do After A Workout'.
At the completion of a session, take a sweaty selfie, share a trophy or invite a friend to trial the SWEAT app!
For your Cardio (Low-Intensity) sessions, you set the workout by selecting the type of activity.
Before beginning your low-intensity session, you can choose from walking, running, cycling and sports & recreation (other).
In the workout overview, you can set the timer, activity type (Low-Intensity), work/rest ratio (High-Intensity), before tapping 'Start' (iOS) or 'Start Workout' (Android and Web) to begin the session.
To provide variety, you have the option to complete a resistance workout from a different trainer! While you can't toggle between main programs, you can select a workout from another program under the 'Other Programs' heading, without having to change your main program.
Incorporate workouts from other trainers for an extra challenge or depending on your energy levels that day!
To mix up the training week, you can choose from a number of other workouts to support the main program. These workouts will count towards your weekly goals:
- Challenges - Challenge friends by aiming to beat their time!
- Quick Workouts - For those short on time, swap out a resistance workout for a 15-20 minute workout.
- Targeted Areas - Assists in building muscle in the glutes, core/abs and shoulders.
- Something Different - Change up your training routine to keep your body and muscles guessing!
- Feeling Sore? - Relieve muscle DOMS (delayed onset muscle soreness) with extra recovery workouts.
Always remember to follow the recommendations provided in your main program as closely as possible. It is also important to keep in mind that it is not recommended to complete more than one resistance session per day.
Following a healthy and balanced diet is really important and can help to maximise your results and get the best out of the workouts you complete each week.
Daily meal plans are provided within the Sweat app and can be tailored towards a number of dietary preferences, including:
- Lacto-Vegetarian, and
To update your preference, select the 'Food' tab, then 'Settings'.
To provide variety, the meal plans will change daily and weekly to correspond with the new workout week. Each new week will begin on Sunday at midnight, depending on the time zone that has been set.
To view the following week's and previous week’s meals, scroll back and forth using the arrows across the top of the screen.
When shopping for the upcoming week’s groceries, ensure the following week is in view by scrolling forward to see that week’s Shopping List.
More information about the Shopping List can be found within our article here.
Understanding the meal plan
Some of the ingredients within recipes contain an alternative option. Tap the arrows (< >) to view and swap ingredients within the recipe. Please note that not all foods include an alternative.
Sweat also provides a sample serves table that can further assist you with selecting an alternative ingredient and its corresponding serving size. The chart can be found under the Community tab and within the ‘Education’ section of the Sweat app. Look for ‘Food Groups’ from the Food & Nutrition chapter!
Workouts can be easily arranged throughout the week to plan ahead and work around any other commitments you have. The Planner is a handy tool that can make it easier to stay on track and smash your goals!
Each trainer provides a slightly different workout schedule, however most suggest completing the Resistance workouts on Mondays, Wednesdays and Fridays and completing the Cardio workouts on the alternating days.
|Saturday||Cardio & Recovery|
The weekly planner can be found by tapping 'Planner' at the bottom of the screen, or next to 'MY PROGRAM' on the 'Workout' dashboard. To find the trainer's recommended workout schedule, find the 'Settings' icon to the far right of the screen. Here, you can enable 'Use Suggested Workout Plan'.
The suggested workout plan can also be rearranged, so long as the trainer’s recommendations are followed closely.
For further information on how to add, delete and edit activities, see our Planner article here.
Your progress can be recorded by taking regular progress photos. These photos are stored within the 'Progress' section.
You can also upload photos directly from your camera roll into the Sweat app!
The Community feature provides direct and convenient access to the Forum and Blog pages, as well as a comprehensive Education section.
The Forum and Blogs are a great place to connect with thousands of other women to share ideas, motivate and encourage each other and engage in discussions about a number of varying fitness topics.
Check out our Community support article for more information on how to sign up and explore this feature!
For in depth information about the content within the Sweat app, read through our Education section. This can be found by tapping the open book in the top right hand corner of the Community tab.
If you have any concerns, questions or feedback regarding the Sweat app, please reach out to our Support Team.