Kayla Itsines’ Bikini Body Guide (BBG) has become a global fitness phenomenon, promising transformation through its signature 28-minute workouts. Having completed 10 weeks of the BBG program, I’m sharing my experience and insights into this popular workout plan. This review considers updates to the program and the SWEAT app, offering a detailed look at what BBG entails and whether it lives up to the hype.
Breaking Down the Bikini Body Guide
So, What Is Bikini Body Guide (BBG)? It’s a workout program created by Kayla Itsines, designed around circuit-style training. The aim is to improve fitness levels in a relatively short amount of time each day. Originally sold as separate guides, the BBG program is now integrated into the SWEAT app, alongside other fitness programs like Kelsey Wells’ PWR.
The Core of BBG Workouts
The BBG program structures workouts around a consistent format:
- Frequency: Circuit workouts are performed on Mondays, Wednesdays, and Fridays.
- Structure: Each workout consists of two circuits. Each circuit has 4 exercises, performed for as many rounds as possible (AMRAP) within 7 minutes.
- Duration: With rest periods, each workout takes around 30 minutes.
A typical week in the BBG program includes:
- An arm workout
- A leg workout
- A full body workout
Cardio is also recommended on non-workout days. While I didn’t significantly increase my cardio, I focused on hitting 10,000 steps daily.
The workouts often required a shower afterward, so I usually completed them in the mornings. Partnering with a friend helped maintain accountability and made waking up early easier.
Inside the SWEAT App
The SWEAT app offers access to the BBG program and a variety of other workout programs. It provides guided workout videos and allows you to track your progress.
Advantages of the BBG Workout
- Minimal Planning: The workouts are structured and easy to follow, eliminating the need for extensive planning.
- Time-Efficient: The 30-minute duration makes it easy to fit into a busy schedule.
- Challenging and Effective: The combination of strength and cardio exercises leads to a good workout.
Drawbacks of the BBG Workout
- Equipment Requirements: Some exercises require equipment such as a bench or step, which may not be readily available at home. Modifications may be necessary.
- Not for Beginners: BBG can be intense and may not be suitable for individuals with no prior fitness experience. Incorrect form can increase the risk of injury.
BBG Cost and Value
The BBG program is available through the SWEAT app, which is a subscription-based service. The app costs $20 per month or $120 per year with an annual subscription. The SWEAT app gives you access to a variety of programs so if you decide the Bikini Body Guide program isn’t for you, there are plenty of other workout programs to try instead!
My 10-Week BBG Results
While I didn’t notice significant visible changes in before-and-after photos, my diet wasn’t as consistent during the 10 weeks due to various events.
However, I definitely felt stronger. I noticed improvements in my performance in barre classes and was able to lift heavier weights in Tone It Up workouts.
Final Thoughts on the Bikini Body Guide Program
I found the BBG workouts to be efficient and effective. I would consider using the program again, especially during busy periods. It was helpful to have a structured workout plan and track my progress. While the workout style may not be for everyone, I enjoyed the BBG program overall.
The SWEAT app also includes more challenging workouts. This suggests that I would continue to see results if I continued the program.
Diverse Workouts in the SWEAT App
The SWEAT app offers a diverse range of workout programs:
- High-intensity interval training (HIIT) such as BBG.
- Low-impact options like barre, yoga, and sculpting programs.
Available programs include:
- Low Impact with Kayla Itsines
- High Intensity Zero Equipment with Kayla Itsines
- High Intensity with Kayla Itsines (formerly BBG)
- High Intensity Strength with Kayla Itsines (formerly BBG Stronger)
- Kayla’s Post-Pregnancy
- HIIT Cardio & Abs with Kayla Itsines
- Energy Boost Challenge with Kayla
- Low Impact Strength with Kelsey Wells
- PWR Zero Equipment
- PWR
- PWR at Home
- PWR Post-Pregnancy
- Strong Glutes Challenge with Kelsey
- BUILD
- LIFTING at Home
- Strength & Resistance with Stephanie
- FIERCE Zero Equipment
- FIERCE
- FIERCE at Home
- Full Body HIIT with Chontel Duncan
- High Intensity Strength at Home with Cass
- High Intensity Strength with Cass
- Bodyweight Strength with Anissia Hughes
- HIIT with Samantha Ortiz-Young
- Low Impact HIIT with Samantha Ortiz-Young
- Strength & Cardio with Marilyn Rodriguez
- HIIT with Monica Jones
- Boxing Fit Challenge with Monica
- Barre with Britany
- Pilates with Sara
- High Intensity Barre with Britany Williams
- Yoga with Phyllicia
- Yoga with Ania
- Body and Mind (BAM)
Keep in mind that some programs may require gym equipment.
What’s Next?
I’m currently participating in the latest Tone It Up challenge. I’ve been following Tone It Up since 2012 and have enjoyed seeing how the program has evolved.
If you’re looking for an efficient and structured workout program, the BBG program and the SWEAT app may be a good fit.
