If you hear or follow women talking about BBG and Kayla Itsines but have no clue what it is or what the hype is all about, look no further; I’m gonna break it down for you.
BBG (Bikini Body Guide) is a workout program (found on the Sweat app) developed by Aussie fitness queen Kayla Itsines. It consists of three 28 minute high intensity resistance workouts per week, and three LISS (low intensity steady state) cardio sessions per week.
The resistance workouts are broken down into two seven minute circuits that you alternate between twice. Thus your workout is 28 minutes. Simple, right? To make it simpler, your workout is like this: circuit one, circuit two, circuit one again, circuit two again, finito! Since the workouts are mostly body weight resistance, you can do them at home or in a gym. There is a new variation of BBG called BBG Stronger which involves weights and machines that is best done in a gym.
One “round” of BBG is twelve weeks but you can go all the way to 72 on the app. BBG Stronger goes through week 24.
Now, let’s discuss the hype. Before I started BBG I didn’t believe that women could transform their bodies by doing just three 28 minute workouts per week and some light cardio. I thought they must have been on really restrictive diets and doing way more than what was laid out in the program because their progress was so astonishing. I still get asked everyday about what else I do in addition to BBG, if you’re supposed to do all three resistance workouts everyday (please don’t!) and how much cardio I really do.
I have never done more than one program at a time, and I have never done more than what is offered in the program. Occasionally I’ll go to a class with girlfriends but if that happens, it’s a once every few weeks event. I do the resistance workouts in our home gym and for LISS I either walk my puppy for 35-45 minutes or do the elliptical or treadmill at a high intensity/incline and low speed for the same amount of time.
I believe the program works if you follow it. Obviously, different bodies will have different reactions to it but it does work and it’s so simple to follow. A healthy diet absolutely complements the program and Kayla offers healthy eating guides, but I have never used them.
When it comes to nutrition and fitness, I find that the structure and accessibility a workout program or app provides simplifies the exercise part of the equation. Just do whatever is laid out within that program and trust the process, it’s that simple. Personally, the workouts push me harder than if I were left to my own devices. If it’s just me on my own, I’m going to stop when it starts burning. There are so many amazing programs these days and if you find yourself struggling to work out on your own or find something that sticks, I recommend trying one and giving it a solid three weeks before giving up. PLEASE do not get discouraged if it’s hard or you find that you can’t do squats or push-ups or burpees; I couldn’t and sometimes still can’t do many consecutively! The important thing is that you try and keep your body moving, and when you feel yourself get stronger one day hopefully you’ll be hooked.
For more information on BBG and BBG Stronger, click here and if you have questions leave them in comments! And I’m not getting paid for this but if they want to pay me, I won’t say no. Just saying. xo