The Sweat app incorporates 29 programs that can be suitable for women of all lifestyles!

The workouts in these programs can easily be adapted to fit in with your current lifestyle. The programs are based around a weekly goal of:

• 2-4 x Resistance sessions, 5 sessions in BUILD
• 2-3 x Cardio sessions, including Low-Intensity and High-Intensity
• 1 x Active Recovery Session
• 1 x Rest Day

The Resistance workouts range from only 28 minutes to 60 minutes in length! 

While the sessions mentioned above might seem like a lot to fit into your week, don't worry— there are still ways you can arrange your week to ensure you are reaching your goals!

For example, LISS and Resistance sessions can be completed on the same day, as can Active Recovery sessions. If you choose to do this, we recommend scheduling one in the morning and one later in the day to give your body enough time to recover in between these sessions. You can also break up your LISS sessions and complete them at separate times, such as going for two 15 minute walks throughout the day.

The 'On Demand' section will contain a variety of additional workouts, such as weekly challenges, quick workouts, and other programs. You can access this by tapping the 'On Demand' option on your Workout home page. These workouts are great should wish to combine programs (without changing your main program) or add extra workouts into your training week. For example, if you have completed your weekly goals, add in a Challenge workout or try a workout from another program while you wait for your week to renew on Monday. Or for the days when you're running short on time, check out the Express Workouts, which range from only 15-20 minutes. Completing any of these workouts will count towards your weekly Resistance goal. 

The Sweat app also provides a recommended weekly Planner to help structure your workout schedule. Simply open the app and select the recommended workout for that day! This can be easily changed to suit your busy lifestyle. 

Below is an example of how your week could look:

• 3 Resistance sessions per week (Monday/Wednesday/Friday)
• 3 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday/Saturday)
• 1 Active Recovery (Saturday) and 1 Rest day (Sunday) 

In terms of nutrition, the meal plans can be adapted to fit around your lifestyle as you can eat the meals at any time of the day, as long as you are not skipping any meals! The meal plans come with a weekly Shopping List, making it easy for you to prepare for your week ahead.  

See Sweat's blog for more tips on how to fit exercise into your busy schedule!