Editor Choice

Type of exercise

BBG, or Bikini Body Guide, is a program comprised of muscle conditioning exercises, plyometrics, Ab and glute toning, cardio, circuit training, HIIT, toning, fat loss, core strength, anaerobic, aerobic, muscle gain, nutrition advice, flexibility, balance, stretching, resistance training and strength training.

Benefits & Member Specials

Members of Kayla Itsines’ program are given a one-month free trial and pay $19.99 a month after the trial period. A yearly subscription is only 33 cents per day or $119.94. A subscription includes access to the SWEAT app, which contains 92 weeks worth of 28 minute BBG sessions that match every level from beginning to high-intensity. There is also the option to use the BBG Stronger program which is designed for gym and weight room workouts. Each 28 minute workout features resistance exercises, plyometrics or jumping, strengthening exercises and cardio sessions. In addition, visitors to the website have access to all of Kayla Itsines’ blogs which outline valuable information about exercise techniques and nutrition as well as the store where they can find the basic equipment needed for the BBG program.

Why It’s Right for You

Kayla Itsines’ expertise in fitness training influenced the development of the BBG program which is designed for any level and allows participants to gradually increase intensity of exercises. The process leads to long-term muscle strengthening and improved endurance. Since every workout is less than a half an hour, it can fit into the tightest schedule. For those who do not belong to a gym and want a good strength exercise program that can be done at home with basic equipment, the BBG program is ideal.

Why It’s Not Right for You

This exercise is not for people who are more likely to thrive in the environment of a fitness center or gym and are accustomed to seeing results with the help of a trainer who provides motivation or direct feedback Although the BBG Stronger program does include exercises that can be done in a weight room, the regular BBG program is designed for those wanting to get in shape in their homes. This program also requires a degree of self-motivation and independent effort. People who prefer working out in groups or with guidance may prefer to join a gym and work with a trainer.

Kayla Itsines

Access to the SWEAT app, which contains 92 weeks worth of 28 minute BBG sessions that match every level from beginning to high-intensity.

$19.99

Results Expected

As the name suggests, the result many participants expect is to have a bikini body, which means strong, firm abs and a lean, slender look. Kayla Itsines created this strength training program to tone muscles without the help of weights, and cardiovascular fitness will improve through the cardio component of the program. Burpees and special ab and glute exercises, such as squats, will develop muscles, and flatten the stomach, and boost overall fitness and health.

Nutrition

Kayla Itsines emphasizes the role of nutrition in promoting general health and supporting fitness goals. Both the blog and the shop feature advice and guidance on what to eat while pursuing the BBG program. The blog contains articles discussing foods such as chickpeas, quinoa, tuna, Greek yogurt and certain fruits and vegetables that can be the most effective in developing muscle and  reducing fast food cravings. Fourteen days’ worth of meal plans with vegetarian and non-vegetarian options can be purchased in the shop.



Five Pros:
  1. Just 28 minutes:

    Almost everyone has a half an hour three days a week to devote to exercise. The BBG program is even less than a half hour and can easily fit into your morning routine before you go to work or when you return home before winding down. In addition, the short duration of workouts can be conveniently added to another exercise routine, like jogging, swimming or weight lifting.

  2. Convenient App:

    The low price of membership gives you access to a convenient app that has all of the information from Kayla’s Itsines ebook on the BBG program. In addition, the app contains scores of BBG sessions designed for beginners, intermediate and advanced members. The app also allows members to discuss their routines with others on forums.

  3. Plenty of Support:

    The BBG program not only gives full instruction on how to execute each exercise routine, but can also give you access to forums where you can ask questions and address concerns. In addition, blogs and meal plans guide users toward the right diet for the fitness program. Questions are answered promptly and thoroughly, and Kayla Itsines has invested her vast experience as a fitness instructor to give the right support to all users.

  4. Value:

    For just 33 cents a day, you can have full access to BBG workouts, diet advice, forums and feedback for an entire year. If you want to try the program out for a few months before committing for an entire year, you can enjoy the first month of training for free and afterward pay only $19.99 monthly. When you compare the price of the BBG program to a gym membership, there is no doubt that Kayla Itsines’ plan is a substantial value.

  5. Multi-faceted Program:

    If you find yourself on any given day trying to choose between doing cardio and strength training, you no longer have to decide. The BBG program has several components in a mere 28 minutes, including resistance exercises, plyometrics, cardio and strength training. When many people think of cross-training, they may worry that they will have to invest hours a day. However, you can work out less than half an hour three times a week and reap the benefits of a combination fitness program.

Five Cons:
  1. Requires Self-Motivation:

    It is easy to become interested in a health program or a new diet and even to stick to it for a week or two, but after a while, the routine may simply fall away without external encouragement. Sometimes it takes that extra push that helps people stick to a regimen, and the BBG program requires self-motivation. For those who like to work out independently, this can be an advantage, but those who need others around them doing the same program, BBG can be a challenge.

  2. No Personal Trainer:

    Just as many people can adhere to a fitness schedule more readily when there are other people joining them, the role of a personal trainer can be an important one. Not everyone needs a personal trainer, but if you are used to working with a specific instructor at your gym, you may miss the feeling of direct guidance in this program.

  3. Does Not Require a Gym:

    A gym membership can be a significant investment for many people. The monthly amount that comes out of your bank account may be all the motivation you need to show up at the gym for weight lifting, swimming or aerobics. For those who like to go to the gym, the BBG program may not be necessary. There is an advanced version of the BBG Program called BBG Stronger that can be used in a weight room, but the basic program does not require weights.

  4. Cardio is Just One Component:

    For those who want quick weight loss, burning lots of calories in a short amount of time is a major priority. There are definitely cardio components in the BBG program, but there is as much time spent on muscle strengthening and toning. People who feel they must burn large amounts of calories may prefer to go for a jog or swim instead. However, it is always possible to add BBG to an intense calorie burning routine.

  5. Requires Some Equipment:

    The BBG program requires minimal equipment, but there are some things that are needed, such as a roll mat, a jump rope and a very good pair of shoes for jumping. Although these are just a few items, some people may feel they would prefer to do calisthenics or other types of exercises that require no equipment at all. In addition, the intensive jumping in the program  requires high-quality athletic shoes to avoid injury. Some people may prefer a workout that doesn’t require new shoes.



App

For the modest price of membership, the App contains 92 weeks of 28 minute exercise sessions covering every level, from the novice to advanced fitness. The SWEAT app contains hours of Kayla Itsines’ routine, which includes resistance training and strengthening exercises, jumping exercises (plyometrics) as well as cardio and circuits that will firm up abs and glutes. The app also allows access to forums and groups where subscribers can ask questions, discuss routines and provide mutual support. All of the information in Kayla Itsines BBG ebook can be found in the app.

9.5 Total Score
Review

Members of Kayla Itsines’ program are given a one-month free trial and pay $19.99 a month after the trial period. A yearly subscription is only 33 cents per day or $119.94. A subscription includes access to the SWEAT app, which contains 92 weeks worth of 28 minute BBG sessions that match every level from beginning to high-intensity. There is also the option to use the BBG Stronger program which is designed for gym and weight room workouts. Each 28 minute workout features resistance exercises, plyometrics or jumping, strengthening exercises and cardio sessions. In addition, visitors to the website have access to all of Kayla Itsines’ blogs which outline valuable information about exercise techniques and nutrition as well as the store where they can find the basic equipment needed for the BBG program.

9.5Editor's score
Beginner - Advanced
0
Expected results
9
Time per session
9
Frequency
9
8.9User's score
Beginner - Advanced
7.7
Expected results
10
Time per session
7.7
Frequency
10
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