Kayla Itsines 12-Week Bikini Body Program

Hey guys!  I just finished my workout for the day & thought I’d share more about my current workout routine & goals for the upcoming weeks: Kayla Itsines 12-week Bikini Body Program.  Chances are you’ve heard of Kayla, as she seems to have become an Instagram phenomenon.  If not I’ll give you the ‘Cliff Notes’ on her and her program.  Kayla is a 23-year old personal trainer from Australia & the brains behind the 12-Week Bikini Body Program, which she sells online as e-books.

Kayla Bikini Body Program

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Although the program’s name is a bit cringe-worthy, I love the breakdown of her workouts:

1) Resistance Training: Performed 2-3 times a week, each session targets a different muscle group (Legs & cardio, Arms & Abs, & Full Body).  Each workouts includes 2 circuits which you complete twice (4 circuits total per workout).  You have 7 minutes to complete as many rounds of the circuit you can.  The entire workout takes approximately about 31 minutes to complete, including rest times (4 circuits x 7 minutes each = 28 minutes  + 1 minute rest in between each circuit).  The circuits are a combination of plyometrics, body weight exercises & a few weighted exercises. 

2) Low-Intensity Steady State Cardio (LISS): In the first 4 weeks, the program calls for 35-45 minutes LISS sessions (e.g. walking or swimming) 2-3 times a week.  In weeks 5-8, this increases to 4-5 LISS session per week. 

LISS scenes
LISS scenes

3) High-Intensity Interval Training (HIIT): These sessions involve performing an interval of high intensity ‘work’ such as sprinting and then ‘rest’ for an equal duration of time.  These 15-20 minute sessions are only incorporated in the final 4 weeks of the programs, 1-2 times per week.  As a result, the number of LISS sessions drops back down to 2-3 sessions per week. 

4) Rehabilitation: The program also calls for at least one stretching session per week, either based on the exercises she provides or in the form of yoga or pilates. 

If you’re a long-time reader, you’ll know that my workout style & preferences are constantly evolving, and right now her workouts seem like the best fit for me right now for a number of reasons: 

  • Quick: No matter how busy I am, I can always squeeze in 30 minutes of exercise…and the time literally flies.  Her workouts can be done both at the gym or at home.  To minimize my need to go to the gym, I’ve bought the most essential equipment: 1 set of dumbbells (3 kgs), 1 set of heavier kettlebells (6 kgs), & an exercise mat.  Rather than buy a step box, I had a carpenter build me a box which works doubly as a drawer for my equipment and a step box.

Workout equipment

  • Efficient: Although the resistance workouts are essentially only 28 minutes, they are anything but easy.  I thought I had built up a pretty good level of fitness but I feel like it’s making me step up my fitness game like no other. 
  • Flexible: There’s plenty of travel on the horizon for me during the first half of 2015, so I want a workout structure that I can continue while away.  The workouts & explanations for each exercise are all in her guide- I just need to make them happen. 
  • Variety: These workouts are different to anything that I’ve done in the past so I am looking forward to the challenge.  While lifting heavy is great, strength training using our own body weight has its merits too which is why I think many people have been successful with Kayla’s program. 
  • Amazing transformations: Speaking of success, one look at her Instagram page will blow you away…at least it did for me!  I’m always wary of transformation pictures, but both my sister and a good friend did her workouts and had amazing results.  That alone is enough proof for me that she’s legit.

kaylaitsinestranformations

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  • Good balance: The workouts are a good balance of high-intensity sessions  and lower-intensity workouts, as well a good balance of cardio & strength training.  Especially as I tend to be so lazy about stretching, this now forces me to make it a regular fixture in my workout schedule

To supplement the 12-Week Bikini Body Guide, Kayla also sells a H.E.L.P Nutrition Guide.  While it contains great, well-balanced eating guidelines, I am not going to be following it.  After years of trial & error, I am at a good place with my eating habits and know how to fuel my body optimally.  That aside, I don’t want to start obsessing over what I’m eating, which I’m sure would result if I were to follow any eating plan to the T. 

So that is my current P of A where workouts are concerned.  While each week contains a different workout, the overall structure changes every 4-weeks so I plan to post regular updates.  I’m currently in Week 2 and so far, so good! Cheers to burpees, lay down push-ups and all that other fun stuff!

Have you heard of Kayla Itsines or tried any of her workouts?

What workout did you do/are you doing today?

54 thoughts on “Kayla Itsines 12-Week Bikini Body Program”

  1. “lay down push-ups”??? I would love to see a demo of these – am sointrigued! I have not heard of Kayla Itsines – but you are right – the results others seem to have achieved are pretty phenomenal! Currently, I have been focusing more on strength training and am in week 9 of The Beast workout DVD’s, in addition to my drug of choice: running.

  2. I have actually never heard of her and I am an Aussie. Ashy Bines is big over here and Michelle Bridges. It sounds like a great program though! Great review!

  3. Thanks for this review of sorts, Khushboo! I’ve heard a lot about Kayla – I feel like she’s allllll over IG all the time. I’d be interested in trying some of her bodyweight strength workouts but the nutrition guide is so not for me – for the same reasons you mentioned. How did she get “discovered” anyway?!

    1. From what I read, she started posting transformation pics on her Instagram and then people just kept following her…and now the rest is history for her!! I would highly recommend trying out her workouts- they are super quick & efficient. If I’m not mistaken, she has a few free workouts on her site!

  4. I love the sound of this! And if you love it, I’m sure it’s legit. I may look into it after my half marathon. I want to strength train more in 2015 and need all the help I can get. I need structure when it comes to these types of workouts!

    1. I really think you’d enjoy these workouts, P…especially after half marathon training! I’m only on week 2 and am already notice differences both in terms of appearance and fitness levels.

  5. Omg finally someone from India who is following Kayla’s guide! I’d really appreciate it a lot if you could help me out with a couple of things. I got both guides of Kayla’s and I loved it! I can’t wait to get started on this. However, I’m really skeptical about her diet program, because it includes items which we either don’t get in India, or we do get it but it is really expensive to buy and eat on a weekly basis! I don’t eat non veg all that much either. It’s not a diet plan I can follow and I am deprived of my Dosas, Idlis, Rotis and Upmas! I would really like to know what you’ve been eating while following this schedule! Anyways, good luck and keep posting pictures of your transformation! xx

    1. Hi Parvathi! I had a look-through her nutrition guide and actually liked how easily accessible her food options are. What foods are you finding hard to get/expensive?

      I run a nutrition consulting company called K Weigh (http://kthadani.com/k-weigh-a-way-of-life-2/) whereby I help clients achieve a better quality of life through nutrition i.e through weight loss, improved health & overall wellbeing. My plans are completely customised according to each client’s individual goals, lifestyle, preferences, health status and diet history. If you are interested to hear more, please email me at thekweigh@gmail.com :)!

  6. Pingback: Weeks 1-4 of Kayla Itsines Bikini Body Program

  7. Hi Khushboo

    This is a great post. I actually live in Australia and the whole “bikini body” lingo might seem a bit cringe worthy but is SO popular here, its unbelievable! Women WANT bikini bodies here and work so hard to achieve it – it is quite motivating.

    🙂

    1. Thanks so much for your comment, Divya- really appreciate it :)! I definitely cringe every time I hear the term “bikini body” but hey, Kayla clearly knows what she is talking about when it comes to workouts! Where about in Australia do you live?

  8. I live in Melbourne. I see your blog and the kind of food you eat and drink – you will fit perfectly into the Aussie culture and would never want to leave. Apart from the best fresh dairy, meat and high quality agriculture products, the locals are so into fittness and you cant pass a day without seeing a dozen runners on the road at all times of the day and night.

    You should plan your next holiday here and trust me, you wont regret it!

  9. Also, what Kayla teaches is very similar to a workout class called GRIT cardio / GRIT strength that take place in my local gym. It is part of the Les Mills programme. They are all high intensity interval training programms.

    also, check out CXWorks by Les Mills – complete abs and butt workout.

  10. Pingback: What I typically eat in a day

  11. Hi! Just started Kayla BBG today. Thanks for your article! I just wonder what interval should i make between workout and food. Are there any rules? Thanks a lot

    1. Good luck with the 12 weeks, Sveta. There are no rules with eating timing before workouts- gauge how your body responds and base it according to that- most days I like to wait 2-3 hours after breakfast to work out.

  12. Pingback: Weeks 5-8 of Kayla Itsines Bikini Body Program

  13. Hi khushboo,
    If you have completed your workout can you please share guide with me.
    if interested please contact me.

    1. I won’t be able to Manu, as it wouldn’t be ethical on my part given that Kayla sells her guides as a business.

  14. I dont think this matter is something that someone can connect with it’s ethical value this is something doing help in a good way. I am following kayla on instagram. Women all around the world after using guide are selling off their guide. after reading your blog I thought that it would be good if I buy it from a Indian user because I thought you can help me with the diet plan and other things.Kayla is a Australian trainer.So, regional food and temperature matter.That was all my concern.As a student as a trainee we do share books and plans so, think in that way.

  15. Yayyyy! I got so excited when I found your post. Finally, someone in India follows Kayla! I absolutely sweat by her. I’m on my second bbg guide and it’s brilliant! We should do a Kayla meet up 🙂 I’m based out of Pune! Let’s see if we can gather more. I’m a blogger myself http://www.liquorish.in... Nice to have found you

  16. Nice post Khushboo.
    I am gonna start bbg tomorrow. I don’t have all the equipments needed for the workout but luckily I have got a pair of 2.5 kg dumbbells , pair of 0.5 kg ankle weight and a treadmill at home. I don’t have a stepper or bench but ya I am gonna figure out something 🙂
    How much did you lose ?

    1. Thanks Prateeksha! Here’s my full review: kthadani.com/2015/…/why-i-stopped-kayla-itsines-bikini-body-program/

  17. I’m so glad I chanced upon this website – I didn’t know Kayla’s programme had any followers in India. I’m so psyched about the BBG programme. I’ve seen some ridiculous before afters. I’ve been working out religiously but I need to up it for better results. Did you get the e-books off the internet? Are DVDs available? Can I just download them for free?

    1. Hi Pallavi,
      I am on 3rd week of pre-workout BBG 1.0 & I am from India. I got the ebook & meal plan pdf for free from the internet. It’s available on “issuu” app and “issuu” website.
      Goodluck…

        1. Hi Khushboo..
          The bbg guide 1.0 is available on Amazon.in
          Do you have any idea if they are original since the price is really less!

  18. HEY….i am from Canada and i wanted to start Kayla’s BBG workout and diet. but i realized that she doesn’t have any south Asian meals options or ideas. is it easy to stay with her diet plan?? please suggest me. Thanks

    1. Hi Janki! From what I remember, Kayla’s nutritional guides list various food items- I’m sure you can tailor them to suit your preferences. I work with many clients to help them lose weight who also prefer to eat an Indian diet. If you’d like to know more details about my plans, please let me know.

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