The SWEAT app officially launched in 2017, but co-founder and head trainer Kayla Itsines had already built a strong following with her highly sought-after digital workouts and programs. Since then, the app has grown into a full fitness platform, offering a wide range of strength and training programs at different intensity levels, with options for home or gym workouts, and with or without equipment.

SWEAT was created with women in mind, and its programs reflect that focus. Over time, the app has expanded to include a variety of trainers and workout styles, so there is plenty of choice to suit different fitness goals and preferences.

I’ve followed Kayla on Instagram for years, along with other key trainers on the app like Britany Williams, but I had only ever tried the free workouts they shared online. My colleague Jane, Tom’s Guide’s Fitness Editor, has been using Kayla’s programs since the early days, when workouts were still shared as PDFs.

Together, we tested multiple SWEAT programs and used the app day-to-day to give you a complete picture of what it is actually like to use, from start to finish.

Reviewed by

Reviewed by

Jessica Downey

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Reviewed by

Reviewed by

Jane McGuire

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related — from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so she knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

SWEAT review: Price

Before committing, you can try SWEAT with a 7-day free trial, which lets you explore the app and sample a week of a program. Subscriptions cost $134.99 annually or $24.99 monthly. At the time of writing, an annual plan comes with a free six-month Calm subscription, which is a nice bonus if you are looking to add mindfulness to your routine.

SWEAT occasionally offers discounts around Black Friday and New Year's, but this isn’t to say the app won’t promote similar offers other times around the year.

SWEAT review: Training plans

JD: For this review, I spent most of my time working through the Strength & Sculpt program with Katie Martin and the 3-Week Ab Burn program, which gave me a good feel for how SWEAT structures its workouts and plans.

Across both programs, the workouts follow a clear, easy-to-follow format. Each exercise comes with a demo video and written form cues, which is especially helpful if you are trying new movements or training alone in the gym. You can log your weights as you go, track progress over time, and finish sessions with an optional cooldown, which is great when you have the time, but easy to skip when your lunch break is tight.

Many of the workouts include supersets and trisets, which add intensity and efficiency, but can feel overwhelming in a busy gym or if you are newer to strength training. Where SWEAT really shines is in how it handles this. You can substitute any exercise, explain why you are swapping it out, whether equipment is unavailable, it feels too easy or too hard, or you want a lower-impact option, and the app instantly suggests alternatives that still hit the same muscle groups.

JM: As Jess mentioned, I’ve been following SWEAT plans way before the app — I was that girl with printed PDFs in the gym. I have since followed several different plans on the SWEAT app — during the pandemic, I religiously stuck to Kelsey Wells’ PWR Strength at Home plan. After giving birth to my son, I followed Kayla’s post-pregnancy plan, and I’m now back to the OG Kayla plan, a decade after first following it.

But what has made me stick with Kayla and her host of trainers for the better part of 10 years? A couple of things — firstly, the plans get results. They don’t take hours on end; you can do them from home with minimal equipment if that’s how you prefer to train, and I have gotten visibly fitter and stronger using the workouts.

Secondly, the app itself is great — you can listen to your own music or podcasts and follow along with the workouts in real time. The app will count how much longer you have on a circuit, and you can easily input your weight and reps to plot your progress. I’ve reviewed hundreds of workout apps in my time as a fitness editor, but Sweat is the one I find myself returning to because it’s so easy to use.

SWEAT review: Nutrition

JD: The SWEAT app doesn’t provide personalized diet plans tied to your program or your individual needs. Instead, it offers a generous library of recipes for all meals and snacks. As someone who doesn’t like to be consumed by monitoring calories or portion sizes, I really like this approach. You get some guidance and inspiration without being told you can only eat plain rice, broccoli, and boiled chicken every day.

The recipes are genuinely flavorful, with quick meals, high-protein options, and even mocktails. Many have Mediterranean twists that nod to Kayla’s Australian-Greek heritage, which adds some flavor to your plate. If you try one recipe from the app, try the gyros. I could happily eat it every night and not get bored.

It might not satisfy someone looking for fully tailored meal plans, but it gives plenty of ideas to complement your workouts, eat well, and enjoy your food along the way.

JM: It’s completely true what they say — abs are made in the kitchen. I am a coeliac vegetarian who has been vegan for periods of the past ten years, so following a structured meal plan isn’t something I really want or need.

That said, I do enjoy browsing the different recipes on SWEAT, although I wish there was the option to filter by gluten-free. Compared to the likes of the Body Coach app, I’d say the nutrition element of SWEAT isn’t quite as advanced — there’s no option, for example, to alter the ingredient list based on how many people you’re feeding, or filter by family-friendly options if you’re cooking for your kids as well. That said, there’s plenty of inspiration when it comes to healthy options.

SWEAT review: Interface and smartwatch apps

JD: The app itself is clean and easy to navigate. SWEAT is also available on Apple Watch, letting you follow workouts without your phone. You can see exercises, reps, timers, and get haptic alerts for section changes. Demo videos are available on the watch, though trainer audio is not. Metrics such as active heart rate, calories, steps, and distance are tracked.

The ability to pause, skip, or swap exercises directly on the watch makes workouts manageable even if life interrupts your session. You can also mirror workouts to a TV if you prefer a larger display.

That said, if you use a non-Apple fitness tracker, you may be a bit limited for now. I wasn’t able to connect my best Garmin watch to the SWEAT app, so it currently seems best suited to Apple Watch users.

JM: As mentioned above, I’m a big fan of the SWEAT interface, and I have followed plans on my Apple Watch from time to time. As with my iPhone, the experience is pretty faultless; however, I agree with Jess — integration with the likes of Garmin would be nice.

Another plus worth mentioning is the ability to save workouts on the app, and browse ‘On Demand’ workouts from other trainers outside of your plan. During the Covid pandemic, I found myself using the app every day, and enjoyed switching between trainers, as well as following my dedicated plan with Kelsey.

If you’re someone who likes to plan your workouts on a Sunday evening, you can use the planner tool. Plus, there’s a big community element of the app you can tap into should you wish. You can read discussions and trainer blogs, and interact with other contributors should you wish.

SWEAT review: Verdict

JD: SWEAT is the kind of app that makes you feel supported without micromanaging every aspect of your fitness journey. The programs are structured, the exercise demos are clear and easy to follow, and features like swapping exercises or pausing workouts make it realistic for busy schedules or crowded gyms.

It works well whether you’re just starting out and need support with doing exercises with proper form, or you’re a more experienced gym-goer looking for variety and different trainers to keep things interesting.

If you’ve ever tried a free Kayla Itsines workout and wondered what committing to a full program would be like, this app gives you a clear, supportive way to build strength, confidence, and variety into your routine.

JM: Will I be using SWEAT in another ten years? Probably. For me, this app has accompanied every stage of my fitness journey — from first discovering the gym with my PDFs in hand, to strength training alongside my marathon running, and getting back into fitness postpartum. The plans work, and for me, the app is one of the best on the market, especially for women.

The fitness world can be intimidating, especially to beginners, new mums, or women stepping foot in the gym for the first time, and the SWEAT app is a great tool to have in your pocket.

• Download SWEAT iOS
• Download SWEAT Android

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