What You Need to Know About the BBG Workout

Ever wanted to get fit and try a new workout routine? In this article, you’ll learn what you need to know about the BBG workout by Kayla Itsines, how it works and what makes it effective. So, check it out!

This is a guest post from Mark Roose. Mark Roose is an educated fitness coach with a master degree in Sports Education and more than 9 years of working in the fitness industry.

You may have already heard about Australian fitness trainer Kayla Itsines’ Bikini Body Guide (BBG) workout but are wondering whether it can work for you and your fitness goals. That’s why we’ve rounded up what you need to know about the BBG workout in one article!

What is the BBG Workout?

The BBG is a workout program spanning over 12 weeks of 30-minute exercises per day. The goal is to achieve a bikini body which Kayla describes as a state where you are healthy and confident and feel good about yourself and your body.

It has gained popularity all over the world through the dramatic transformations and success stories shared by Kayla’s fans on her Instagram page.

Through BBG, Kayla emphasizes the importance of a holistic approach to fitness. It involves cardio, resistance training, stretching, high-intensity interval training (HIIT), and a healthy diet. Kayla even shares tips to achieve a life/work balance and the right amount of sleep.

For a sneak peek on this workout, please watch this video:

How does it work?

The idea behind the BBG workout program is to be intense yet doable. It utilizes various circuit style training exercises and has four different exercises for each session. BBG emphasizes doing as many great rounds as possible (AMGRAPS) for 7 minutes per circuit. By doing multiple exercises for a certain number of reps over a specific time period, you really can get fast, sustainable results.

The program targets body parts like the legs, arms, core, and glutes. The chance to finish a full circuit workout in under 30 minutes allows you to squeeze it into your tight schedule and busy lifestyle.

Is it effective?

According to Kayla, the exercises involved in the BBG workout program are based on workouts she devised for her clients ever since she started as a personal trainer in 2008. Over the years, friends and relatives of these clients come up to her after seeing amazing results, which convinced her of the effectiveness of this training style.

BBG helps improve your overall fitness by combining cardio, plyometric training, and HIIT with periods of recovery. This not only helps you shed extra pounds but also helps you achieve and maintain a strong, lean body.

The HIIT exercises make you expend maximum energy during workouts. The recovery period then allows your body to work hard in replacing the oxygen and energy used during the workout by using fat as the primary energy source.

Therefore, you still continue to burn calories after exercise through something called EPOC or excess post-exercise oxygen consumption. Kayla says that EPOC can last up to several hours.

In short, BBG’s effectiveness relies on the fact that you exercise hard to burn calories but continue to do so during in-between periods. This not only allows you to adapt to this way of training easily but also improves your blood insulin sensitivity which leads to better metabolism.

Is it safe?

If BBG is pretty intense, how safe is it? Well, it uses a basic format that is easy to follow and get started with. According to Kayla, it is suitable for women from all fitness levels and age groups except those who are pregnant.

BBG is also flexible because it can be adjusted based on your current fitness level. You can then gradually progress to more intense and faster circuits as you get the hang of the movements. The complexity of the exercises also increases as you get more confident, fitter, and stronger.

Generally, it is safe for most people assuming that options are provided to make the movements doable. However, it is better to consult your physician first if you have certain medical conditions or injuries. It also involves high-impact movements which may require individuals with mobility problems to work extra.


Many people who have tried it have found it effective in helping them achieve their fitness goals and confidence level and it might help you achieve yours as well!

Author: Body-Solid

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