Kayla Itsines 12-Week Bikini Body Guide

24-year old Kayla Itsines is the fitstagrammer to kno – after her successful BBG programme and uber-successful Sweat with Kayla App was launched.

The Aussie insta-star – who is on the cover of Women’s Health UK this month – often posts snaps to her 4million followers on Instagram of before and after photos of women who have followed her programme. Spoiler alert: it totally works. ‘As long as you’re sweating and you feel good, that’s great,’ Kayla says.

Picture credit: @kayla_itsines


Her programme kick starts your metabolism, reinvents your entire shape, and is for women of all sizes. Through the app you can track your fitness improvement, cardio workouts, and your success. Smart fitness a-go-go!

The best part about this program is that exercises are only 28minutes long. And if you are a busy bee this is perfect for you – as you can do all the workouts in the comfort of your own home. BBG is a circuit based full-body workout program that also includes low intensity steady state cardio (LISS) and high intensity interval training (HIIT). 

Here are her hero moves to get you toned and feeling better than ever: 


AB BIKES, 40 reps (20 per side)

1. Lie on your back with both knees bent.

2. Place your hands behind your head, and open your elbows to the side and lift your head and shoulders off the floor.

3. Bring your left knee in and extend your right leg as you twist from the waist to bring your right elbow to your left knee. 

4. Then reverse legs and repeat the motion.


1. Place your weight under your heels.

2. Then you sit back and down into an imaginary chair.

3. Extend arms as much as you can.

Picture credit: @kayla_itsines


KNEE UPS 30 reps (15 per side)

1. You start off by standing facing a box or bench of appropriate height with your feet placed together.

2. Put your left foot on the top the bench.

3. Extend through the hip and knee of your front leg to stand up on the box.

4. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.

5. Reverse and repeat.

TRICEP DIPS, 20 reps

1. You start off by positioning your hands width apart on a chair or bench, however you can even use something equivalent to that.

2. Side your butt off the front of the bench with your legs extended.

3. Slowly bend your elbows to lower your body toward the floor.

4. Press down into the bench. Repeat the motion.

By Sana Nooruddin