Bikini Body Guide

January 12, 2016
bikini body guide

We all know that summer bodies are made in the winter. That’s why I want to start a new challenge next month: the Bikini Body Guide by Kayla Itsines. The Bikini Body Guide is a guide that will help you achieve the perfect summer body. It exists of four components: Resistance, LITT, HITT and Stretching. It is a packed program, but in 12 weeks you should see some amazing results! Because I started yoga camp this month I won’t be diving into this program right away, if I do something I want to do it right and two challenges at the same time is just too time consuming. As Kayla says it: “If you put in 10% effort, don’t expect to get 100% of the outcome.” But with a start in February I still have enough time to finish the 12 weeks and keep it going with BBG part 2 if I like.


With these exercises you will gain strength and build muscle. The program consists of 7-minute circuits with 4 exercises in each. You’ll have to repeat these 4 exercises until you’ve hit the 7-minutes. Each workout consists of two rounds of 4 different circuits, so 28 minutes in total. The number of repetitions for each exercise is mentioned in the guide.

The program uses a technique called progressive overload, so the training frequency or resistance changes in order to get continuous progress from exercising. Every week will look different, which will keep you from getting bored!


LISS stands for Low Intensity Steady State. So for a LISS training you can choose to go walking or swimming, or something else that is low in intensity, for 30-45 minutes per session. You can do LISS and Resistance training on the same day if you choose too, but don’t do them as one session. Give your body some rest once in a while!


HITT stands for High Intensity Interval Training. What you do here is RUN superfast for 30 seconds, pause for 30 seconds and repeat. Keep this up for 10-15 minutes. I am not looking forward to these sessions but they show up on the list in weeks 9-12 so nothing to worry about just yet! By that time I will be in a pretty good shape already (or so I hope).


Stretching plays an important role in recovery, injury prevention and flexibility. Do all the stretching exercises in the book (30 seconds per position) once a week and you’re good. I got this! Because stretching is a form of cooling down and rehabilitation it can be done after any other session of exercise.

Too keep track of your progress Kayla advises anyone to make progress photos, to stay motivated and see your body transform! Take a pic every week and check the difference. If you don’t see the results you are probably cheating ;). I am pretty exited, I will let you guys know when I start the Bikini Body Guide program and keep you up to date regarding my progress!

ps. Check out these super motivational pictures on Kayla’s instagram

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