Kayla’s Program consists of the Bikini Body Guide (training guide) and the HELP guide (healthy eating guide). For more information on whether I use the HELP Guide, and what my food habits are like please go here.
BBG consists of Resistance Training, LISS and HIIT.
Resistance Training: a mix of plyometric (jump), body weight and hypertrophy (muscle and strength building) training. Resistance training is done 3 times a week, and each “workout” lasts about half an hour. These workouts vary in intensity, and focus on different areas of the body (for example, week 1 has Legs&Cardio, Abs&Arms, Full Body Circuit). If you’ve done any of these workouts, then you probably know what #deathbykayla is! 😂
LISS: stands for Low Intensity Steady State. It’s basically any low intensity cardiovascular exercise that maintains the same duration and speed throughout. So, what I do is WALKING for 35-45 MIN at 6.0-6.5 km/hr (3.7-3.9 mph). I either walk outside and enjoy the scenery, or walk for 45 minutes on a treadmill at the gym while watching TV (i always try to go when FRIENDS is on :D). If you don’t like walking, Kayla also recommends cycling or using a cross-trainer. I’ve heard of some people who do Yoga for their LISS sessions!! What’s important is to do LISS from 3 to 5 times a week, ideally on the days in which you don’t do resistance training.
HIIT: stands for High Intensity Interval Training. HIIT consists of two periods, called “rest” and “work” periods. The intervals Kayla uses are 30:30. So, sprinting at full capacity for 30 seconds and then standing still for 30 seconds. This happens for 10-15 minutes. I personally don’t like doing it on a treadmill because I hate running, but I enjoy using the stationary bike for this.
In Kayla’s BBG, Resistance Training and LISS must be done for the first 8 weeks, and HIIT sessions must be incorporated in week 9.
I did BBG for many months, lost about 10 kilos at some point. Though weight loss is not everyone’s goal, it was mine when I started. My goals have changed since then, and I’m more interested in growing muscle than losing weight, so I workout and eat accordingly.