Try this WH exclusive Kayla Itsines legs and cardio workout and you will:

a. Release feel good endorphins
b. Improve your cardio fitness from the comfort of your own home
c. Feel great after just 28-minutes of working out

Sound good? Then clear some space on your living room floor and click play above.

This video is part of our free four week workout plan from Kayla Itsines, specifically designed to assist you in working out for free. Ready yourself to build core strength, work up a sweat and finish feeling great.

If you’ve been following the guide, you’ve done weeks one to two abs and arms, legs + cardio and full body sets: then, you graduated on to the more advanced abs and arms routine. Next up is this intermediate Kayla Itsines leg day workout, perfect for working your legs and core.

Not for you? Check out these BBG workout moves and make your own circuit, instead.



What to expect in this Kayla Itsines legs and cardio workout:

Circuit one:

  1. Walking half burpees
  2. Backwards lunge + knee lifts
  3. X-jumps
  4. Forward lunges

Circuit two:

  1. Jump squats
  2. Alternating lunges
  3. Modified burpees
  4. Squats with high knees

Do circuit on for 7 minutes. Rest. Do Circuit 2 for seven minutes. Rest. Repeat all.

Each workout is 28-minutes long. But don’t panic. Much like Kayla’s world-famous BBG each session is broken up into four circuits. This means, you’re only ever be working for seven minutes.

Here’s how the Kayla Itsines workout series works:

  • You need nothing more than a mat and a mat’s worth of floor space.
  • This is BBG inspired but not the same—rather, these are new, exclusive workouts designed just for you.
  • There are 6 videos in this home-workout series (3 x week one & two, 3 x week three & four)
  • Do a warm-up before you begin and listen to your body. If something doesn’t feel right, skip it and do seek medical advice if you’re worried about your body or health.

Click here for the rest of the four week Kayla Itsines workout plan.

On your marks…

Related Story Alice Head Nutrition & Health Contributor Ally is a contributing food journalist with over four years digital experience, plus a freelance food stylist, having worked backstage at many a BBC Good Food Show.

How can we help?

If you are just beginning your fitness journey with BBG, you will notice that Kayla has included an additional eight weeks of Beginner training for anyone who is returning to fitness, is a complete beginner or finds BBG too advanced for their current fitness level.
The Beginner weeks include bodyweight exercises that will help to build your baseline strength, fitness and confidence to assist with transition into the BBG program. They also offer lower-intensity, lower-impact and less complex exercises in comparison to BBG 1.0 and beyond.
In the first four weeks of the Beginner program, there are no jumping or high-intensity exercises in and only low-impact jumps in Weeks 5 and 6. This allows you to gradually build your strength and fitness, and reduces the risk of injury. Simple jumps are introduced in Weeks 7 and 8 to prepare you for BBG 1.0.
The BBG Beginner weeks are not compulsory, so if you feel comfortable or have a moderate fitness level already, then feel free to skip this training!
In BBG Beginner, you will be provided with the following goals to work towards each week:

  • 2-3 x Resistance training sessions
  • 2 x Cardio sessions (3 x Cardio sessions in Weeks 7 and 8)
  • 2 x Recovery sessions (including 1 x Rest day)

In BBG, you will be provided with the following goals to work towards each week

  • 3-4 x Resistance training sessions
  • 3-4 x Cardio sessions
  • 2 x Recovery sessions (including 1 x Rest day)
  • 1 x Challenge (optional)

Resistance training

The Resistance sessions focus on certain areas of the body, for an overall full-body workout. These areas include ‘Arms & Abs’, ‘Legs’ and ‘Full Body’ sessions, which become more isolated as you progress through the program, as ‘Arms’, ‘Abs’ and Legs’. This is designed to help further tone and build your strength.

Circuit Structure

The BBG Beginner program has three exercises in each circuit from Weeks 1-4. For the first four weeks you’ll get 30-second rest breaks after each lap to catch your breath! Once you complete the circuit, there is a 60-second rest before the next circuit begins. From Weeks 5-8, there are four exercises per circuit. By the time you reach Week 7, you’ll be feeling fitter and there’s no timed rest at the end of each lap. You will still get a 60-second rest between each circuit!

The BBG Resistance workouts are all 28 minutes long and consist of four seven-minute circuits. Aim to complete the four exercises in each circuit as many times as you can in seven minutes.
Try to exercise for the entire seven minutes – you stop when the timer stops! Follow the number of repetitions written next to each exercise.
If you’re unsure how to complete a specific exercise, you can find Kayla’s ‘Exercise Glossary’ at the back of her BBG eBooks, or tap over the exercise video clips within the Sweat app to see the exercise instructions.
We recommend alternating between the two circuits (Circuit 1 and Circuit 2), so (including both your Warm Up and Cool Down), the overall pattern of your workout should look like this:

  • Warm Up
  • Circuit One – 7 minutes
  • Rest – 60 seconds
  • Circuit Two – 7 minutes
  • Rest – 60 seconds
  • Circuit One – 7 minutes
  • Rest – 60 seconds
  • Circuit Two – 7 minutes
  • Cool Down

You can control the intensity of your workout to match your fitness level by increasing the speed at which you complete the circuits and adapting the equipment weight to suit you.
Alterations should only be made if you’re able to still complete the exercises with correct form.

Warm Up

BBG eBooks

If you are using Kayla’s BBG eBooks, a warm up of 5-10 minutes is recommended. This can be any physical activity that gets your blood pumping and muscles warm. Examples could include walking, running, star jumping or skipping!

It’s really important to warm up before your workout to prevent the risk of any potential injury!

For some great warm up ideas and to learn more about the importance of incorporating a good warm up into your routine, check out Kayla’s blog!

BBG within the Sweat app

Here, you’ll find a choice of three different Warm Up types to complete before you start your workout:

  • Cardio: low-intensity cardio, such as walking, cycling, running or rowing
  • Movement: dynamic stretches and movement preparation-type exercises
  • Cardio & Movement: combination of the above (recommended)

Your warm up routine will be approximately seven minutes long and you will find a brief description of each of the above to help choose the best warm up style for you!

Cool Down

Completing a cool down session at the end of each workout can help to promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.

In both Kayla’s eBooks and in the Sweat app, you will find her recommended cool down sequence at the end of each BBG workout. These are specific to the area you have just trained!


Throughout the BBG program, you will have recommended Cardio sessions to complete that will count towards your weekly goal.

Low-Intensity Cardio (LISS) is recommended throughout the whole program, whereas High-Intensity Cardio (HIIT) isn’t recommended until Week 9. By this stage, you should notice an increase in your strength and fitness levels and ready to take on this extra challenge!

For more information about the Cardio workouts, check out the Education section of the BBG program, or head to Kayla’s blog.

What if I’m unable to finish a circuit?

Don’t feel discouraged if you have trouble finishing a circuit! Over time your strength and endurance should both increase and you should find completing these exercises easier.

If you can’t complete a circuit within the seven minutes, continue onto the next circuit. When you repeat the original circuit the second time around, start off where you finished last time.

If you can’t complete an entire session, we recommend to continue repeating the week you’re on until you can complete all three Resistance workouts for the week!

There are a few basic pieces of equipment you’ll need to complete Kayla’s BBG program. To see a full list, including our recommendations for suitable substitutes, see our article here.

Kayla Itsines, trainer on the Sweat app, created this full-body circuit workout, using weights — dumbbells and kettlebells — that’s guaranteed to get you sweaty. You’re going to love it, and you’ll love the results. Press play to see the exercises in each circuit, then read below for additional instruction and tips. Don’t have weights? Check out this bodyweight workout created by Kayla.

Workout Instructions

This full-body workout consists of two rounds of two circuits, each lasting seven minutes. Start by setting your timer for seven minutes and aim to complete the exercises in Circuit 1 as many times as you can before the timer goes off! Once completed, take a 30- to 60-second break. Reset your timer to seven minutes and complete Circuit 2 as many times as you can until your timer goes off. Repeat Circuits 1 and 2 for your full 28-minute workout! While you’re aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.

Circuit 1

Goblet Reverse Lunge: 20 reps (10 per side)
Negative Push-Up: 12 reps
Weighted Bent-Leg Jackknife: 15 reps
Ab Bike: 40 reps (20 per side)

Circuit 2

Weighted Sumo Squat: 12 reps
Bent-Over Reverse Fly: 15 reps
Lay-Down Push-Up: 12 reps
X Mountain Climber: 40 reps

Kayla’s Exercise Cues

Goblet Reverse Lunge: 20 reps (10 per side)
Holding a kettlebell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder width apart. This is your starting position. Carefully take a big step backward with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position. Carefully take a big step backward with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position. Continue alternating between right and left sides for the specified number of repetitions.

Negative Push-Up: 12 reps
Place both hands on the floor slightly further than shoulder width apart and both legs together behind you, resting on the balls of your feet. This is your starting position. Taking a full three seconds, bend your elbows, and lower your torso toward the floor until your arms form two 90-degree angles, ensuring that you maintain a straight back and stabilise through your abdominals. Taking one second, push through your chest and extend your arms to lift your body back into the starting position. Repeat for the specified number of repetitions.

Weighted Bent-Leg Jackknife:12 reps
Start by lying straight on your back on the floor, holding a dumbbell with both hands above your head. Engage your abdominal muscles by drawing your belly button in toward your spine. Keeping your feet together, contract your abdominal muscles and bend your legs to bring your knees in to your chest. At the same time, bring the dumbbell up toward your knees, slowly lifting your head, shoulder blades, and torso off of the floor. Briefly hold this position, and then slowly release the weight and your legs downward until they are both just slightly off of the floor. Repeat for the specified number of repetitions.

Ab Bike: 40 reps (20 per side)
Start by lying flat on your back on a yoga mat with your feet extended out in front of you. Bend your elbows to place your hands behind your earlobes. Gently raise both feet, your head, and your shoulder blades off of the floor. This is your starting position. At the same time, extend your left leg so that it is approximately 45 degrees from the floor and bring your right knee into your chest. Extend your right leg completely so that it is 45 degrees from the floor and bring your left knee into your chest. This creates a pedaling/bike-like motion. Once you have grasped this movement, incorporate a twist with your upper body. This can be achieved by meeting the knee with the opposite elbow. For example, as you bring the right knee into the chest, twist your upper body over to the right so that it can meet your left elbow. Continue alternating between left and right for the specified number of repetitions.

Weighted Sumo Squat: 12 reps
Holding a kettlebell between your legs directly in front of your body, plant both feet on the floor further than shoulder width apart. Point both feet slightly outward. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.

Bent-Over Reverse Fly: 15 reps
Holding one dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart. Bend forward from the hips until a small amount of tension is felt in your hamstrings (back of your legs) before bending your knees slightly. Reposition the dumbbells so that they are together directly below your chest. This is your starting position. Keeping your arms slightly bent, gently raise the dumbbells outward and upward from below your chest until they reach shoulder height, as shown. Gently lower the dumbbells back down into starting position. Repeat for the specified number of repetitions.

Lay-Down Push-Up: 12 reps
Start by lying flat on your stomach, with arms extended out in front of you and both legs straight behind you. Position your toes in toward the floor, as shown. Bring your arms in toward your body and place your hands on the floor on either side of your chest. Push through your chest and extend your arms to lift your body back up into push-up position, resting on the balls of your feet. Ensure that you maintain a straight back and stabilise through your abdominal muscles. Slowly lower your body completely to the floor and extend your arms out in front of you. Repeat for the specified number of repetitions.

X Mountain Climber: 40 reps (20 per side)
Place both hands on the floor shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Keeping your left foot on the floor, bend your right knee and bring it into your chest and toward your left elbow. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it into your chest and toward your right elbow. Extend your left leg and return to starting position. Continue alternating between right and left for the specified number of repetitions. Gradually increase your speed, ensuring that the leg that is moving does not touch the floor.

On Kayla: P.E Nation top, Adidas shorts, and Asics shoes
Manduka mats

KAYLA Itsines was named by Forbes as the most influential fitness star in the world.

The famous Australian has over nine million followers on Instagram alone, but what are her workout guides and how much do they cost?

3 Australian Kayla Itsines earns millions from her large followingCredit: @kayla_itsines/Instagram

Who is fitness star Kayla Itsines?

Kayla, who was born in Adelaide, South Australia, took a side course in personal training and loved it so much that she deferred her uni degree.

But it was only after she joined Instagram in 2014 and put workout videos and transformation pictures of her clients online that her life began to change.

Famed for her enviable six pack, Kayla’s social media feed is also full of motivational messages, something she says is a key part in the message she want to put out.

She has now launched a worldwide best-selling fitness app, Sweat with Kayla, and has also released her first healthy living book.

3 Her Bikini Body Guides (BBG) rake in the big bucks for the starCredit: @kayla_itsines/Instagram

How do you pronounce Kayla Itsines?

Plenty of people struggle with the pronunciation of the fitness star’s last name.

Kayla is pretty straight forward – it’s just KAY-LA as it’s spelt, but Itsines proves a bit more difficult.

It is actually said: ITS-EEN-EZ. So there you have it.

What is the Kayla Itsines BBG?

BBG stands for Bikini Body Guide and aims to help promote weight loss and encourage full-body toning.

She founded her Bikini Body Guide together with her partner Tobi Pearce and they have since transformed the bodies and lives of 25million women.

The fitness and nutritional guides last 12 weeks and include intense workouts that can be done at home or in the gym.

3 Famed for her enviable six pack, Kayla’s social media feed is also full of motivational messagesCredit: Kayla Itsines Instagram

Each week involves three workouts lasting around 28 minutes per session, that focus on the arms, abs, legs and full body.

Moves include weighted squats, planks, jumping jacks, as well as further weight training and cardio.

Users can also use the meal plans that include shopping lists, recipes and healthier food choices.

What are the Kayla Itsines’ transformations?

Many people upload their before and after shots from the BBG guide, showing how their bodies have transformed over the 12-weeks or beyond that if they’ve opted for a second “cycle”.

The fitness star regularly posts pictures of her success stories on her page.

People upload their own images using the #bbgprogress hashtag.


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How much does Kayla Itsines’ BBG cost?

Her full Bikini Body Guide costs £67.24 and includes a 12-week workout guide along with a 90-page eating plan.

You can also buy the two sections separately for £39.20 for the workout plan and £39.22 for the eating plan.

She also has a book called The Bikini Body 28-Day Healthy Eating & Lifestyle Guide which costs £15.69.

She also has a fitness app called Sweat: Kayla Itsines Fitness which costs £3.34 per week and includes her 28-minute workouts.

Kayla Itsines shares her summer workout tips with The Sun Online

SWEAT: Kayla Itsines Fitness

Get fit with the largest fitness community of women worldwide! Gear up for the new year and get the fitness motivation you need with SWEAT, the personal training app featuring Kayla Itsines and elite female personal trainers.
Work out with trainers Kayla Itsines, Kelsey Wells, Chontel Duncan, Stephanie Sanzo and Sjana Elise Earp. Join millions of women in SWEAT’s mission to help women live their best life through health and fitness.
Get workouts, nutrition guides and support, all housed within the SWEAT app. Everything you need to start living your best life!
SWEAT hosts programs by world-class female personal trainers, including:
• Kayla Itsines’ BBG program includes high-intensity plyometric training using minimal equipment. BBG now includes an additional 8 weeks of lower intensity, low-impact workouts to build a baseline fitness.
• Kayla’s BBG Stronger combines bodyweight exercises and gym equipment in 28-minute high-intensity workouts so women can step into the gym with confidence.
• Kayla’s Post-Pregnancy program supports new mothers to rebuild their strength and fitness after having a baby.
• Kelsey Wells’ Post-pregnancy program uses resistance workouts designed to increase core strength and improve posture for mums.
• Kelsey Wells’ PWR & PWR at Home weight-training programs include gym-based and home-based resistance workouts for women to sculpt muscle, burn fat and increase overall fitness.
• Stephanie Sanzo’s BUILD powerbuilding program is perfect for women wanting to improve their lifting performance.
• Chontel Duncan’s FIERCE strength and high-intensity workouts are ideal for women wanting to lose weight and increase fitness.
• Sjana Earp’s yoga program includes Vinyasa-style resistance and yin-based recovery flows to improve flexibility and posture.
Join now for 7 days of free workouts and motivation!
SWEAT features:
Fitness Tracker – Workout & Fitness Planning:
• 28-minute workouts using minimal equipment
• Workout with easy-to-follow exercises in resistance, challenge, cool down, rehabilitation and cardio
• Gym-based workouts, including weight-training programs.
• Targeted workouts, new fitness challenges and audio cues now included.
Hundreds of Recipes & Nutrition Education:
• Menus and recipes to suit multiple preferences.
• Recipes for standard, vegetarian, pescetarian, lacto-vegetarian, ovo-vegetarian and vegan preferences.
Tracking & Fitness Motivation:
• Track weekly progress
• Share photos from your workouts with friends and the SWEAT community to stay motivated
• Participate in global women’s fitness challenges.
Education & Motivation:
• Over 300 pages of educational content covering fitness, nutrition and wellbeing.
• Available in 8 languages including English, German, French, Italian, Spanish, Portuguese, Dutch and Chinese (simplified)
SWEAT makes women’s health and fitness easier using a new, interactive personal trainer app. Get everything your need to start living your best life by downloading Sweat today!
SWEAT is free to download. Ongoing use requires an active subscription, available on monthly or yearly basis. Customers who choose a monthly subscription are eligible for a free 7-day trial period. Yearly subscriptions are billed the total annual fee from purchase date. Monthly subscription users are billed per month.
Payment will be charged to your credit card through your Google Play account at confirmation of purchase. Subscription renews automatically unless cancelled at least 24 hours prior to the end of the subscription period. There is no increase in price when renewing.
Subscriptions can be managed and auto-renewal turned off in Account Settings in Google Play after purchase. Once purchased, refunds will not be provided for any unused portion of the term.
Read our full Terms of Service and our Privacy Policy at

Before Kayla Itsines’ workout plans, the Bikini Body Guides 1 and 2, burst onto the fitness scene in 2014, home workouts consisted largely of trying to emulate the aerobics instructor kept prisoner in your Mum’s abandoned DVD cupboard.

Working out at home just didn’t have the global stamp of approval Kayla Itsines brought with her easy to follow guides that can be done anywhere – yes, literally anywhere – by anyone.

Instead of fighting for equipment at the gym while also fretting about whether your best work trousers are creasing in the cramped locker – take it a few thousand steps back to your living room floor and a yoga mat.

Fortunately, endorphins generated at the gym are the exact same as the ones made on your living room floor. Go figure!

With those frosty coming months in mind, Women’s Health teamed up with Kayla to find out exactly what to do when you’re ready to pump up the jam at home.

Kayla’s workouts come without the need for any fancy gym kit – all you’ll require is the commitment to setting aside 28 minutes and a basic yoga mat to save your carpet from renegade sweat puddles.

Mat at the ready? Curtains closed to save the bin-men glimpses of your best squat?

Brilliant. Over to Kayla – who, by the way, is definitely not performing these exercises in real time – work through each seven minute quarter at your own pace rather than trying to match the speed queen herself!

How does it work?

The workouts are designed to be done over a four-week period; for the first two weeks complete the week 1/2 workouts and then move onto week 3/4 for the following two weeks.

Repeating the same routine of abs and arms, lower body and full body workouts for two weeks will help you get familiar with the moves and build confidence before moving on.

Non-Slip Yoga Mat Lions £10.99 Eco Friendly Yoga Mat TOPLUS £21.99 Super Grip Yoga Mat Sweaty Betty US$85.00 Reversible Yoga Mat Lululemon £48.00

When should I do the workouts?

  • Monday: Abs and arms
  • Tuesday: 30-minute brisk walk
  • Wednesday: Lower body
  • Thursday: 30-minute brisk walk
  • Friday: Full body

Schedule workouts on your calendar as daily reminders or appointments. By creating a commitment in advance, it should help you stick to getting it done.

Warming up properly before exercising significantly helps avoid injury. Try these mobility exercises.

Okay, I have my mat and my water bottle, now what?

Each workout is 28-minutes long and broken up into four circuits which means you’ll only ever be working for seven minutes at a time.

Abs and Arms

Week 1/2

Circuit 1 (7 minutes):

  • Push ups on knees – 10 reps
  • Straight leg raises – 10 reps
  • Heel taps – 10 reps
  • Plank – 30 seconds

Circuit 2 (7 minutes):

  • Lay down push ups on knees – 10 reps
  • Single leg raises – 10 reps
  • Ab bikes – 20 reps
  • Commandos on knees – 10 reps

Week 3/4

Circuit 1 (7 minutes)

  • Push ups – 10 reps
  • Straight leg sit-ups – 10 reps
  • Tricep push ups on knees – 10 reps
  • Straight leg raises – 10 reps

Circuit 2 (7 minutes)

  • Mountain climbers – 30 reps
  • Toe Taps – 1o reps
  • Shoulder taps – 10 reps
  • High plank – 30 seconds

Lower body

Week 1 /2

Circuit 1 (7 minutes)

  • Squats – 10 reps
  • Stationary lunges – 10 reps
  • High knee crunches – 16 reps
  • Sit squats – 10 reps

Circuit 2 (7 minutes)

  • Alternating lunges – 10 reps
  • Sumo squats – 10 reps
  • Donkey kicks – 10 per leg
  • Mountain climbers – 20 reps

Circuit 1 (7 minutes)

  • Walking half burpees
  • Backwards lunge + knee lifts – 10 reps
  • X-jumps – 1o reps
  • Forward lunges – 5 per leg

Circuit 2 (7 minutes)

  • Jump squats – 10 reps
  • Alternating lunges – 5 per leg
  • Modified burpees – 10 reps
  • Squats with high knee – 10 reps

Full body

Week 1/2

Circuit 1 (7 minutes)

  • Squats – 10 reps
  • Half burpees – 10 reps
  • Side crunches – 10 reps per side
  • Bent leg raises – 10 reps

Circuit 2 (7 minutes)

  • Raised leg sit ups – 10 reps
  • Lay down push-ups on knees – 10 reps
  • Mountain climbers – 20 reps
  • Reverse lunges – 10 reps

Circuit 1 (7 minutes)

  • Split jumps – 10 reps
  • Push-ups – 10 reps
  • Toe tops – 10 reps
  • Snap jumps – 10 reps

Circuit 2 (7 minutes)

  • Jump lunges – 10 reps
  • Sumo squats – 10 reps
  • Straight leg sit-ups – 10 reps
  • High knees – 20 reps

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Amy Lane Digital Editor Amy Lane is WH digital editor, qualified fitness expert and an award-winning editor.

Free BBG Workout To Get You Ready For The 12 Week Challenge

How to start a BBG workout

Did the free workout above encourage you to start BBG?

The great thing about BBG is you can do the workouts almost anywhere! Roll out an exercise mat on your floor at home, get outside in the fresh air or train in the gym — it is totally up to you.

Make sure you warm-up before you start training (you can select a warm-up if you are using the app). Keep a drink bottle handy so that you can rehydrate during a rest as well.

How to do the BBG circuits

Both BBG and BBG Stronger use the same style of circuit and take 28 minutes to complete (not counting a warm-up).

Each circuit includes four exercises and lasts for seven minutes. When the timer starts, you begin doing the first exercise and follow the number of reps (so for this workout, it would be 20 reps of a rebound lunge). Then you move on to the next exercise and follow the number of reps. If you finish all of the reps for each of the four exercises and there is still time left, you begin with the first exercise again.

Once the timer stops after the first seven minutes, you rest for 30 seconds and then reset the timer for another seven minutes and start circuit two. The aim is to complete both circuits twice each — which gives you a tough workout in 28 minutes!

As you become stronger, you might find you can complete more reps in less time, so you can push yourself to work a little faster. Just make sure you do the exercises with correct form to avoid injuring yourself.

A 2013 study by app data company Flurry revealed that millennials use fitness apps more than other age groups, with women using them twice as much as men. (Also read: Top 10 Fitness Trends of 2018 – And Why You Should Care About Them)

Hollywood actresses like Jessica Alba, Allison Williams and Victoria’s Secret top model Candice Swanepoel are among Kayla’s fans.

The concept of the ideal bikini body has been criticised for perpetuating body stereotypes – Kayla herself has said she regrets the BBG name – but she stands by her philosophy.

She said: “The idea of a bikini body has been changed through programmes like mine. We want people to know that there isn’t just one specific type of ‘bikini body’.

“I want to empower women to be strong, it’s 2018 and it’s not about being skinny any more.”

The stresses of young working professionals in Asia are many, acknowledged Kayla, who does 30-minute walks six times a week, but she stressed that it is important to take time off to get active and de-stress. (Also read: 3 Fun Yoga Classes to Try So You Don’t Get Bored)

“Go for a short walk on the treadmill and watch Netflix on your phone, I’m sure everyone can do that,” she said.

Her own journey from an everyday personal trainer to international fitness celebrity has been remarkable but Kayla noted fame has not changed her.

“People don’t realise that I’m just like everybody else,” she said.

“I am a normal person, I have a family, I lose motivation sometimes and I drag myself to a workout on some days.”

Her ambition remains untouched too. She was tight-lipped about her upcoming projects but hinted “something new and very exciting” will be available on the Sweat app tomorrow.

Her plans extend not only to her fitness empire. The Adelaide-born Kayla, who is of Greek heritage and the elder of two siblings, is also excited about growing her family.

Sporting a princess-cut diamond ring – she got engaged to Pearce last month – she said: “I’d love to have kids in maybe five years, I’ve always loved them.

“I feel like I can still train through my pregnancy and show people that it’s possible. It’s only like what, nine months?”

(Also read: Do This 7-Minute Kayla Itsines Workout For A Toned Body in Weeks)

Global fitness influencer Kayla Itsines at her BBG boot camp in Marina Bay Sands Expo and Convention Centre yesterday. She is looking to expand her US$63 million (S$85 million) empire in the region. ST PHOTO: KUA CHEE SIONG


Height: 1.65m

Weight: 53kg

Exercise regimen: I work out three to four times a week for half an hour each. Six times a week I walk for half an hour on the treadmill watching something on Netflix.

Diet: I have three big meals and two snacks a day. I do not necessarily have desserts but sometimes I eat chocolate-dipped strawberries. I eat a healthy and balanced diet. I do not believe in cutting anything.

Kayla’s tips to a healthier life


Start adding positive things into your life, and the unhealthy things will naturally come out. Instead of cutting out carbs, add a 30-minute walk to your daily schedule, or swop the morning milkshake for toast with olive oil instead of skipping breakfast entirely.

(Also read: 8 Ways to Burn More Calories By Walking)


If you exercise every single hour, every single day, you’ll soon burn out and become unmotivated. Take things step by step and slowly build up your workout rather than pushing it too far at the start.


Put your phone in front of the treadmill and walk for half an hour. Everyone can do that, everyone would love to do that. Do not discount walking as even bodybuilders do it to burn fat. It is not a high-intensity exercise, but it is better than doing nothing at all.

We’re totally crazy about Australian trainer and Instagram star Kayla Itsines and her program, BBG. But what exactly is BBG? Let’s take a step back and look at the program that made Kayla such a star and her clients so obsessed.

What Is It?

BBG stands for “Bikini Body Guide,” and it’s been transforming women’s bodies with dramatic weight-loss results since 2012. The guides include a fitness and nutrition plan spanning 12 weeks and can be done at home or at a gym.

The program is built around intense 28-minute workouts three days a week. That’s it. They’re broken down into arms and abs, legs, and full body, so each day of the week, you’ll focus on a different muscle group. Expect to see moves like push-ups and planks, burpees, jumping jacks, mountain climbers, and weighted squats. The combination of weight training and cardio makes the program incredibly effective, while the meal plan helps women make more educated dietary choices to better fuel their bodies.


How Does It Work?

During a workout, you’ll have two circuits, each with four moves, for which you’ll do a certain number of reps. For example, circuit one might look like: 15 burpees, 15 push-ups, 20 jumping jacks, and 20 lunges on each leg. You repeat circuit one as many times as you can within seven minutes at your own pace. You’ll take a one-minute break and do the same thing with circuit two, which will be a new set of four exercise moves. After completing circuit two, you start over and do both again. The result? An insanely challenging workout completed in less than 30 minutes.

As far as nutrition goes, Kayla doesn’t really eliminate foods. Instead, she focuses on healthier choices and provides BBG members with healthy, delicious recipes for breakfast, lunch, dinner, desserts, and snacks. On her app, Kayla serves up weekly grocery shopping lists that provide the ingredients for that particular week’s recipes, leaving zero guesswork.

What Makes It Different?

The simplicity and brevity of the workouts combined with their ability to be modified have made this program exceptionally attractive to many a newcomer. In fact, Kayla loves the idea that she is often a woman’s introduction to fitness. She told POPSUGAR, “I want to be someone’s first entry , and I think it’s a good way to enter, because you’re entering into a community that focuses on how you feel rather than focusing on how you look.”

Everyone’s story is completely different when they come to BBG, but devotees find a way to make the program work for them, whether they’re fighting ovarian cancer or thyroid cancer, beating obesity and losing 100-plus pounds, overcoming an eating disorder and building strength, or just trying to get a bigger booty.

We asked Kayla what she thinks makes BBG so special. “Firstly it’s for women, which women love,” she said. “And then there’s the fact it’s 28 minutes. . . . It’s so quick and easy but also very challenging and pushes you.” She also noted how it’s a superempowering program that allows a woman to do everything on her own and feel accomplished as an individual.

While the program itself is appealing, what probably trumps it all is the BBG community. There’s an element in this program that isn’t really found in many other fitness programs, and it has created somewhat of a sisterhood. “It’s really easy to lose motivation and lose inspiration,” Kayla told POPSUGAR. “But when you have a community like the BBG community, it’s actually very hard to lose motivation, because they’re constantly encouraging you and posting photos. It’s like a family.”

Interesting in being part of it? You can download the BBG PDFs for yourself. Or consider Kayla’s app, Sweat With Kayla, which offers the same workout program but more streamlined and customized with a LISS tracker and guided recovery. You’ll also get on-the-go grocery lists, recipes, and more.

Check Out a Workout From Kayla

Image Source: POPSUGAR Photography

Kayla 28 minute workout

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