The BBG method. Find out how to get in shape

Kayla Itness

Even if summer and the feared “bikini challenge” are over, taking care of yourself it’s becoming a new trend; there is more and more people who take care of their health and apperance and do sports to get fit.

Thanks to this trend we are getting various challenges and fitness methods which are getting famous through the social media.

One of the most recent methods which is conquering Instagram is called the BBG Method (Bikini Body Guide), created by the young australian trainer Kayla Itsines, it promises great results in 12 weeks with less than one hour per week.

Una foto publicada por Kayla Itsines (@kayla_itsines) el

The suggested training program is divided in three sections:  

  • Resistance training.
  • LISS (low intensity steady state) Cardio.
  • HIT (high intensity interval training) Cardio.

This exercises combine during 12 weeks and the intensity increases gradually.  The planning shoud be the following:

Weeks 1-4:

  • 2-3 sessions of resistance training.
  • 2-3 sessions of LISS cardio training.
  • 1 rehabilitation (strech) session.

 Weeks 5-8:

  • 2-3 sessions of resistance traning.
  • 4-5 sessions of LISS cardio training.
  • 1 rehabilitation (strech) session.

Weeks 9-12:

  • 3-4 sessions of resistance training.
  • 2-3 units LISS cardio training.
  • 1-2 units HIIT cardio training.
  • 1-2 rehabilitation (strech) session(s).


Una foto publicada por Kayla Itsines (@kayla_itsines) el

BBG method: Resistance circuit. 

The resistance training is divided in 3 types: legs and cardio, arms and abs, and the whole body. The easy thing about this method is that you can do it at home, you only need:  a yoga mat, wights, a medicine ball and a skip rope.

The training structure is the folowing:

Circuit one during 7 minutes + 30 to 90-seconds rest + Circuit two during 7 minutes + 30 to 90-seconds rest + Circuit one during 7 minutes + 30 to 90-seconds rest  + Circuit two during 7 minutes

Legs and cardio BBG circuit

Legs and cardio BBG circuit

It is important to do the exercises as many times as posible during the 7 minutes. You can keep track of your evolution by writing down every day your achievement.

BBG method: LISS training

This low intensity training must last from 35 to 45 minutes, and it is as simple as walking with a good speed (between 6 y 6.40 km/h).

BBG method: HIIT training

This is a high intensity training which lasts from 10 to 15 minutes and alternates 30-seconds sprints with 30-seconds walks or stops.

BBG method: Rehabilitation (strech) 

The method takes into account a strech session of 10 exercises once a week. However, because of the intensity of the system, we recommend to strech every day before and after the training in order to avoid  injuries.

Un vídeo publicado por Kayla Itsines (@kayla_itsines) el

You can buy her book through her webpage.

Are you ready to start the challenge?