Kayla Itsines Workouts: The Perfect Balance of Resistance Training, Cardio, and Recovery

From Zero to Hero: How Kayla Itsines' Workout Plan Can Change Your Life.


Kayla Itsines Workout Plan

Kayla Itsines workout plan, known as the Bikini Body Guide (BBG), is a 12-week fitness program that combines resistance training, cardio, and healthy eating habits. The program is designed to help women achieve their fitness goals and improve their overall health and wellbeing.

The BBG program consists of three different types of workouts: resistance training, cardio, and recovery. Each week of the program includes three resistance training sessions, three cardio sessions, and one recovery session. The program is divided into three phases, with each phase building on the previous one.

Resistance Training:

The resistance training workouts in the BBG program are designed to build strength and tone the body. The exercises are done using bodyweight, free weights, and resistance bands. Each resistance training session consists of two circuits of four exercises each. The circuits are repeated twice, for a total of eight exercises per session. The workouts target different muscle groups, including legs, arms, abs, and back.


The cardio workouts in the BBG program are designed to improve cardiovascular health and burn calories. The workouts include exercises such as running, jumping jacks, and burpees. Each cardio session is 30 minutes long and includes high-intensity interval training (HIIT) to maximize calorie burn.


The recovery sessions in the BBG program are designed to allow the body to rest and recover after the intense resistance and cardio sessions. The recovery sessions include exercises such as yoga, stretching, and foam rolling. The sessions also include tips for healthy eating habits and self-care.

The BBG program also includes a nutrition guide that provides advice on healthy eating habits and portion control. The guide includes recipes for breakfast, lunch, dinner, and snacks, as well as tips for eating out and meal prep.

In addition to the BBG program, Kayla Itsines has also developed other fitness programs, including the BBG Stronger program, which includes weightlifting exercises, and the BBG Zero Equipment program, which can be done without any equipment.


Kayla Itsines' workout plan, the Bikini Body Guide, is a comprehensive 12-week program that includes resistance training, cardio, and recovery sessions. The program is designed to help women achieve their fitness goals and improve their overall health and wellbeing. With its emphasis on sustainable and enjoyable methods, the BBG program has helped millions of women worldwide achieve their dream bodies.