Hey fitness enthusiasts! Welcome to my Kayla Itsines’ Bikini Body Guide Review 2024.
If you’ve been scrolling through social media lately, you’ve probably seen the buzz about this popular workout program. Well, I decided to jump in and give it a try myself!
As we kick off 2024, I thought it was the perfect time to see if the Bikini Body Guide (BBG) lives up to the hype.
Over the past 10 weeks, I’ve sweated, struggled, and (hopefully) sculpted my way through this challenge.
In this review, I’ll break down everything you need to know about BBG in 2024. From the workout structure to the updated Sweat app, and of course, my results – I’m spilling all the details.
Whether you’re a fitness newbie or a seasoned gym-goer, I hope my experience helps you decide if BBG is the right fit for your 2024 fitness goals.
Kayla Itsines’ Bikini Body Guide Review 2024
So, grab your water bottle, and let’s dive into this honest, no-holds-barred look at Kayla Itsines’ famous program.
Is BBG still worth it in 2024? Let’s find out together!
What is BBG?
BBG, which stands for Bikini Body Guide, is a fitness program created by Australian personal trainer Kayla Itsines.
When I first heard about it, I was skeptical. Another workout promising amazing results? But curiosity got the better of me, and I decided to give it a shot.
The core idea of BBG is simple:
- Short, intense workouts
- 28 minutes per session
- 3 sessions per week
- Focus on full-body fitness
Kayla’s program aims to help you get fit and strong, not just skinny. I liked that approach right from the start.
When BBG first launched, it was a standalone program you could buy. Now, it’s part of the Sweat app, which includes BBG and other workout plans. This change makes it easier and cheaper to try out.
The BBG Workout Format
Let’s break down how BBG workouts work:
Weekly Schedule:
- Monday: Arms and abs
- Tuesday: Rest or light cardio
- Wednesday: Legs
- Thursday: Rest or light cardio
- Friday: Full body
- Weekend: Rest or light cardio
Workout Structure:
- Each workout has 2 circuits
- Each circuit has 4 exercises
- You do each circuit for 7 minutes
- Then you repeat both circuits
- Total workout time: about 30 minutes
Here’s a sample of what a BBG circuit might look like:
Circuit 1 (7 minutes):
- Burpees
- Push-ups
- Jump squats
- Plank holds
You’d do as many rounds of these exercises as you can in 7 minutes. Then you’d move on to Circuit 2, which would have 4 different exercises. After completing both circuits, you’d repeat the whole thing.
I found this format challenging but doable. The 7-minute chunks made the workouts feel manageable, even when I was struggling.
What is the SWEAT App like?
When I started BBG, I used the Sweat app. Here’s my take on it:
Pros of the Sweat app:
- Easy to follow during workouts
- Includes timers and exercise demos
- Tracks your progress
- Gives access to other workout programs
- Offers a meal planner
Cons of the Sweat app:
- Requires a subscription
- Needs an internet connection (unless you pre-download workouts)
- Can be overwhelming with all the features
The app made following the program easier. I didn’t have to guess how to do exercises or keep track of time myself. But it took me a while to get used to all the features.
One thing I liked was the progress photos feature. Every four weeks, the app reminds you to take progress photos. It was motivating to see the small changes over time.
Things I Liked About the BBG Workout
After 10 weeks of BBG, here’s what stood out as positives:
- Time-efficient workouts: The 28-minute sessions fit easily into my day. Even on busy days, I could usually find half an hour for a workout.
- Clear structure: I knew exactly what I was doing each day. No need to plan or think about my workout.
- Challenging but achievable: The workouts were tough, but I could always modify if needed. I always ended up sweaty and feeling like I’d worked hard.
- Visible progress: As weeks went by, I could do more reps and tackle harder moves. This was super motivating!
- Flexibility: I could do the workouts at home or in a gym. This was great for my changing schedule.
- Community support: The BBG community on social media is huge and supportive. It was inspiring to see others on the same journey.
- Holistic approach: The program encourages rest days and balanced eating, not just intense workouts.
Things I Didn’t Like About the BBG Workout
While I enjoyed BBG overall, it wasn’t all sunshine and rainbows. Here are some downsides I noticed:
- Equipment needed: Some workouts required benches or steps, which I didn’t have at home. I had to get creative with substitutions.
- Not beginner-friendly: Some moves were hard to figure out without guidance. I wish there was more instruction on proper form.
- Repetitive after a while: By week 8, the workouts started to feel similar. I craved more variety.
- High intensity: The workouts might be too intense for some people, especially at first. I had to build up to doing full sessions.
- Limited warm-up and cool-down: The app includes these, but they felt too short. I often added my own.
- Focus on jumping movements: Many exercises involve jumping, which can be tough on joints. Low-impact options weren’t always provided.
- Pressure of progress photos: While motivating for some, the emphasis on taking photos every few weeks felt a bit much for me.
How Much Does the Bikini Body Guide (BBG) Program Cost?
Let’s talk money. When I first heard about BBG, I was worried it would be super expensive. Here’s the breakdown:
Current Pricing (as of my review):
- Monthly subscription: $19.99 per month
- Annual subscription: $119.99 per year (about $10 per month)
Compared to when BBG first launched as a separate program, the Sweat app subscription is more affordable. Plus, you get access to other workout programs too.
What’s included in the cost:
- BBG workouts
- Other Sweat app programs
- Meal planning features
- Progress tracking
- Community access
Is it worth it? In my opinion, yes – if you use it regularly. It’s cheaper than most gym memberships and less than personal training sessions.
Money-saving tip: Look out for sales! The Sweat app often has discounts, especially around New Year’s.
My Overall Experience from the BBG Workout Program
After 10 weeks of BBG, here’s my honest take:
The Good:
- I got stronger
- My endurance improved a lot
- I loved the structure and routine
- The short workouts fit well into my schedule
- I felt more confident in my fitness abilities
The Not-So-Good:
- I didn’t see dramatic physical changes (but that’s partly due to my eating habits)
- Some weeks felt repetitive
- I missed the variety of gym classes
Physical Changes: To be honest, I didn’t see huge changes in how I looked. But I felt the difference in my strength and fitness level. I could do more push-ups, hold planks longer, and even notice my legs looking more toned.
Mental Changes: This was a big win for me. I felt more disciplined, confident, and proud of sticking to a program. The mental boost of completing tough workouts was amazing.
Would I do it again? Yes, I would. But I’d probably mix it up with other types of exercise to keep things interesting. BBG is a great foundation, but I missed things like yoga and longer cardio sessions.
What Workouts Does the Sweat App Include?
One of the cool things about doing BBG through the Sweat app is that you get access to other programs too. Here’s a quick rundown:
High-intensity programs:
- BBG (now called High Intensity with Kayla)
- BBG Stronger (gym-based version)
- HIIT with Chontel Duncan
Strength training:
- PWR with Kelsey Wells
- BUILD with Stephanie Sanzo
Low-impact options:
- Low Impact with Kayla
- Barre with Britany Williams
- Pilates with Sara Colquhoun
Specialized programs:
- Post-pregnancy workouts
- At-home versions of popular programs
- Yoga and mind-body workouts
I stuck mainly to BBG, but it was nice knowing I had options. On days when I wanted something different, I tried out some of the yoga and Pilates workouts.
My favorites besides BBG:
- PWR: Great for when I wanted to focus more on weight training
- Low Impact with Kayla: Perfect for days when I need a gentler workout
- Yoga: A nice complement to the high-intensity BBG sessions
The variety in the app means you’re less likely to get bored or plateau in your fitness journey.
FAQs About BBG
Throughout my 10-week journey, I had lots of questions. Here are some of the most common ones I hear about BBG:
- Q: Is BBG good for beginners?
A: It’s pretty intense for total beginners. If you’re new to working out, start slow and focus on form. Maybe try the Low Impact with Kayla program first.
- Q: Do I need gym equipment for BBG?
A: Some equipment helps, like dumbbells and a bench. But you can modify most exercises to do at home. I used water bottles as weights sometimes!
- Q: How long before you see results with BBG?
A: It varies, but most people start feeling stronger within a few weeks. Visible changes might take longer, especially if you don’t change your diet.
- Q: Is the Sweat app worth it?
A: If you use it regularly, yes. It’s cheaper than most gym memberships and gives you lots of workout options.
- Q: Can I lose weight with BBG?
A: BBG can help, but weight loss also depends a lot on your diet. The program works best combined with healthy eating.
- Q: How much time do I need to commit to BBG?
A: The main workouts are 28 minutes, 3 times a week. But for best results, you should also do some light cardio on other days.
- Q: Can I do BBG if I have injuries?
A: It depends on the injury. Always consult a doctor first. The program is high-impact, so it might not be suitable for all injuries.
My Top Tips for BBG Success
If you’re thinking of trying BBG, here are some tips from my experience:
- Start slowly: Don’t feel pressured to complete every circuit at first. Build up gradually.
- Focus on form: It’s better to do fewer reps with good form than more with poor form.
- Modify when needed: Can’t do a push-up? Do them on your knees. Listen to your body.
- Stay hydrated: These workouts make you sweat a lot. Drink plenty of water before, during, and after.
- Plan your workout times: Schedule your BBG sessions like any other important appointment.
- Join the community: Connect with other BBG users on social media for motivation and tips.
- Take rest days seriously: They’re important for recovery and preventing burnout.
- Pay attention to nutrition: BBG works best when combined with a balanced, healthy diet.
- Track your progress: Take measurements or photos if you’re comfortable. Small changes add up!
- Be patient: Real, lasting results take time. Stick with it!
Conclusion: Is BBG Right for You?
After 10 weeks of BBG, here’s my final take: It’s a solid, challenging program that can improve your fitness. But it’s not a magic solution, and it’s not for everyone.
BBG might be great for you if:
- You want structured, efficient workouts
- You’re already somewhat fit and want a challenge
- You’re motivated by seeing your progress week to week
- You prefer working out at home (or have access to basic gym equipment)
- You enjoy high-intensity training
BBG might not be the best choice if:
- You’re a complete beginner to fitness
- You have injuries or need low-impact workouts
- You get bored easily and need lots of variety
- You don’t have access to any fitness equipment
- You prefer longer, steady-state cardio workouts
My advice? If you’re curious, give it a try. The Sweat app offers a free trial, so you can test it out before committing.
And remember, the best workout plan is the one you’ll stick with. If BBG keeps you motivated and moving, that’s a win in my book.
For me, BBG was a great way to kickstart a more consistent fitness routine. While I didn’t get that dramatic transformation you often see on Instagram, I did get stronger, more confident, and more disciplined in my approach to fitness.
Whatever you choose, the most important thing is to find a way to stay active that you enjoy. Fitness is a journey, not a destination. BBG was a great part of my journey, and it might be for you too.
Remember, everybody is different. What works for one person might not work for another. Listen to your body, celebrate your progress (no matter how small), and most importantly, have fun with your fitness journey!
Here’s to strong bodies and even stronger minds. Good luck on your fitness adventure, whether it includes BBG or not!
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