Anyone can start a fitness plan. It’s sticking with it that’s the hard part, with early excitement quickly replaced by a tired body, aching muscles and dwindling motivation. If, like us, you need something to help keep you going when things get tough, Sweat: Kayla Itsines Fitness might be exactly what you’re after. Here’s how the app can help.

You’re busy, we get it, but who can’t find half an hour in their day for themselves? As well as keeping its workouts to just 28 minutes, Sweat ensures your good intentions aren’t overtaken by your to-do list by making your workouts part of it.

Syncing with your Calendar so you can schedule your fitness sessions, the app’s Planner tab lets you plot out how to make your workout routine fit into the rest of your life, whatever fitness goal you’re aiming for.

If you hate dragging yourself to the gym every day, then you probably won’t. So figure out the best place for you to work out, and, thanks to its iPhone, Apple Watch and Apple TV apps, Sweat will be there with you.

Want to do yoga in your living room? You can follow along with instructions on your TV screen. Prefer to get active outside? Then head out with your Apple Watch and get step-by-step instructions – including video demos of each move – on your wrist. Your progress will be tracked no matter which device you use.

There’s no question that the right music can help you feel more energised during a workout. That’s why Sweat lets you customise what you listen to.

Once you’ve selected a workout, tap the music note at the top of the screen and you’ll be able to pick from Sweat’s recommended playlists on Apple Music, or choose your own audio encouragement. Tapping the app’s settings icon also lets you select whether you want to listen to the trainer while you exercise or hear alerts when each circuit is complete.

Variety in your workouts can help you stay motivated. Though Sweat will prompt you to choose a programme when you first log on, don’t feel like you need to stick with just one. If you signed up for some high-intensity training, but you feel like throwing in some weight sessions, go for it.

You can always scroll down your feed on the Workouts tab to choose a session from another programme or to do a special challenge. And if your body is feeling tired and sore, and you just don’t feel like working out, rather than skipping fitness entirely, scroll to the bottom of the tab for a yoga or foam rolling workout that will help release those sore muscles.

Whether you’re struggling to stay motivated or dealing with how to stay active in spite of an injury, talking to someone who’s been there can help. Sweat has an incredible community of users who regularly share their challenges and successes on the app’s forum.

On the Community tab, tap the speech bubbles, then search for a discussion on whatever you’re dealing with. Chances are you’ll find someone who has been through the exact same thing, and has some advice that will help you keep going.