What You Need to Know About the BBG Workout


Women around the globe are going crazy over BBG, a popular fitness program from Australian personal trainer, Kayla Itsines. What is BBG, exactly? Does it really produce the chiseled abs Itsines posts in her jaw-dropping transformation photos? Grab your protein-filled Daily Shake – we dug deep to dish on everything you need to know about the bbg workout program that everyone is so obsessed with.


BBG stands for “Bikini Body Guide,” which is a 12-week workout and nutrition plan designed to help women achieve – you guessed it – a bikini body. According to Itsines, a “bikini body” is not a certain weight, size, or look. Rather, it’s a state of mind where a woman feels comfortable and confident in her own skin.


The notion that diet and exercise produce desirable results isn’t exactly breaking news. However, the way Itsines structures her program makes the process of getting in shape more manageable than say, going to the gym without a plan or personal trainer. BBG is built around three types of workouts: resistance training, cardio workouts, and stretching. The number and intensity of the workouts increases as an individual progresses through the 12-week program.

The resistance training portion of the program calls for a circuit format. Each workout consists of two rounds of two different circuits, each lasting seven minutes. For cardio, Itsines recommends a combination of LISS (low-intensity steady state) and HIIT (high-intensity interval training). LISS workouts define exercises that are performed at the same pace for the entire time, like brisk walking, low-resistance cycling, or hitting the elliptical. HIIT requires “rest” and “work” periods where you train at 100 percent for 30 seconds, and then rest for 30 seconds over a period of 10 to 15 minutes.


The final style of BBG training is rehabilitation or stretching. In addition to stretching at the end of each workout to aid in recovery, Itsines recommends one rehabilitation session each week that is entirely dedicated to stretching and myofascial release through foam rolling. Itsines recommends stretching as an aspect of training for its ability to increase flexibility, improve muscle condition, burn calories, release toxins, and prevent injury. 

Itsines makes accommodations for people who are complete newbies to exercising. Those who are absolute beginners should start with the program’s included pre-training guide. The pre-training guide contains four weeks of exercises designed to ramp up an individual’s fitness level so the remaining 12 weeks can be performed safely and effectively.


When it comes to nutrition, Itsines advocates for balanced, healthy eating free of exclusions. She offers BBG members delicious recipes for every meal of the day, including vegetable curry, chicken salad, and omelettes. The inclusivity of the BBG meal plan makes it an ideal follow-up to the 21-Day Clean Program. By following the cleanse for 21 days, you’ll have learned which foods trigger sensitivities or allergic reactions so you can avoid them in the future.

So, does BBG work?

There is no one-size-fits-all approach to weight loss. However, many women have experienced dramatic transformations with BBG, and most find it gives them lots of strength, which is extremely beneficial for women and bone health. According to Itsines, it all comes down to how much effort you put into the program. We’ve had many people successfully incorporate a 21-Day Program with a modified BBG workout, just remember to listen to your body. 


Written by Kate Kasbee


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