My Kayla Itsines Bikini Body Guide Progress

A while ago I told you I was starting Kayla Itsines’ Bikini Body Guide training programme and I’m now ready to give you a bit of an update. Please note that I am only using her workout guide, not the nutrition guide, as I’m happy with my nutrition plan.

Even though I’m quite toned due to the amount of exercise I do, my legs have always been the part of my body I want to improve. I blame all those years of gymnastics… even though my calf muscles and quads tell the story of years of rugby! Β πŸ˜‰

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From the many Kayla Itsine’sΒ transformation photos I looked at one thing was clear, the main results were abs focused, or at least it’s the most obvious result and the one girls seem to be most proud of. I decided to give it a go anyway and I’ve just finished week 6, so exactly half way through.

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The hardest thing for me has been finding the time to fit in the LISS Β (low intensity steady state) cardio training – in other words, a 35-45min power walk. I’ve got myself into a routine now, so even though I haven’t quite managed 5 per week (as requested at this stage of the programme, only 2-3 sessions in weeks 1-4), I’m doing better than I was. I love the resistance workouts, as they’re very similar to the training I was doing originally, but the best part is the format of them. It just seems to go so quickly! On a couple of occasions – even though I’m mega sweaty and in pain – I’ve forgotten which circuit I’m on and gone to start a fifth set of 7 minutes!

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Due to my knee reconstruction years ago and on-going issues with my knees, I do find the legs & cardio workouts much harder than abs and arms. Especially the Friday workout of week 6 – SO MUCH JUMPING! This obviously doesn’t put me in a great position for the results I want, as the impact makes my knees sore and then I have to focus on arms and abs instead. Not that I’m complaining though, I love a good abs workout!

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Even though I love going to the gym and doing these workouts, I still love all of the other things I used to do, so have kept up with one class per week, which isn’t to do with Kayla’s programme. One week it’ll be yoga and the next it’s adult gymnastics. It’s so important to love the activity you’re doing, which is why I keep doing these!

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Eating wise, like I said, I’ve been doing my own thing and it works for me. I follow my own nutrition guide, similar to Kayla’s although I’m sure I’ve had a few extra cheat meals than she’d have liked me to had, even though I do just try to have one a week. A typical day for me is as follows:

Breakfast 1 (approx 6:30am) – Homemade green smoothie

Breakfast 2 (aprrox 10am) – Porridge with almond milk & blueberries or egg with avocado

Lunch – Chicken salad or rye toast sandwich

Afternoon Snack – apple with peanut butter or 1 slice of rye toast with peanut butter

Dinner – Pesto chick with sweet potato and lots of green vegetables

Summer is a bit of a nightmare, as there seems to be a birthday, BBQ or wedding happening every week! Drinking wise, I rarely drink alcohol apart from said weddings, and I’m a water freak, so am constantly drinking it!

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I haven’t seen a huge amount of change in my body, as you’ll see in my transformation photo…. although as I’m writing this I’m still not sure I definitely want to put it up. It’s so easy to take a selfie for my Instagram page and make it look good, but these are so unforgiving!

In my week 4 shot I stupidly took the photo after a huge dinner, hence the slightly bloated tummy, but I was more surprised to see a slightly bigger gap between my legs. I know, not a huge change, but I’m getting there!

Before I took the week 4 photo I was actually feeling really down about the whole thing, adamant that I hadn’t changed at all. Just goes to show why the photos are important. I’ll update you again when I complete week 8, as hopefully the change will be more noticeable.

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Results aside, I actually just love having a programme to stick to and an end goal, and because of that I’m much happier. I definitely recommend downloading the free workouts. Let me know what you think!

Thanks for reading – sorry it’s a bit of a long one!! Check out my interview with Kayla here x




  1. Celia
    November 6, 2014 / 2:17 am

    So, I just came across this and I have knee problems too! Do you change the workouts? Or do them more slowly? I seriously need help! πŸ™‚ Great progress though!

    • cmeffan
      November 6, 2014 / 9:47 pm

      I do the workouts as they are written, but if I’m having a tough day with my knees, then I’ll tailor it to suit me, or just do abs instead and leave the legs workout to later in the week. My main issue is impactful forward motion (i.e. running), so fortunately I seem to be ok with most of Kayla’s exercises. Just take it easy and stop as soon as you feel pain. πŸ™‚

  2. Rejoyce
    November 25, 2014 / 8:15 am

    Hey so I’m on week 8, and the beginning my abs were getting defined but now I feel as if its getting flabby again. Is this sort of side effects to the product because I’m not seeing my abs toned anymore?

  3. Trinity
    December 10, 2014 / 9:26 am

    Can I just ask you a question? My fear about starting this program is bulking my arms and shoulders. As I’m already a fit person and just want to tone my arms a little because for some reason I’ve neglected this area in the last 6 months, I am looking for something different, but I’m afraid with all this arm work my shoulders will become wider and bulkier. What has your experience been?
    Are you finding your arms getting more toned but gaining mass as well? This terrifies me because a couple of years ago I was just running everyday and doing simple pilates, then I started some Jillian Michaels exercises to get toned, and hated what they did to my arms! they became visibly too toned and a little masculine for my taste. I like to look slim above all. Any thoughts??

    • cmeffan
      December 12, 2014 / 1:53 pm

      Hey there,
      I think this would be a great workout for you, as Kayla’s whole messaging is that her guide is to get a lean, bikini body. I have only noticed nice toning, no bulking at all. The guide only focuses on arms/shoulders once a week, so it’s not excessive repetition to one muscle group.
      Hope you give it a try and find that it helps.

  4. noemie
    January 1, 2015 / 8:02 pm

    Hello, is it possible to do the guide in the gym? Because I love working out my upper body with weights and machines

    • cmeffan
      January 4, 2015 / 9:43 pm

      Yes, it’s totally possible to do it in the gym – I do it sometimes and love it!

  5. Halima
    January 4, 2015 / 1:26 pm

    Hi, so I’m doing a lot of research on Kayla’s program and I’m on the fence about buying it for a couple of reasons that you might be able to help me with. 1) I need to change my eating plan as I currently don’t spend any time cooking. If you’ve seen her nutrition guide, do you think it’s easily adaptable for someone who works? I have to leave my house by 6.30 every morning and often don’t get in until late, so I’m concerned about prep times for meals and how portable they are. 2) From her free workouts, I see she uses things like dumbells and step-ups which I don’t have access to unfortunately, does her BBG require regular use of this kind of equipment? Thanks a lot for your help!

    • cmeffan
      January 4, 2015 / 9:45 pm

      Hey there,
      I didn’t follow Kayla’s food plan and don’t have it, so I can’t say for sure. The guide is aimed at girls with busy schedules, so I imagine the food guide is totally doable. Personally I prep my lunch the evening before and it’s normally left overs from dinner. If you plan your food for the week, you’ll find it much easier to cope with. You will need some dumbells for it and a step ideally. I got my step/bench for Β£25 on Amazon. Have a search for ‘workout bench’ and you should find some well-priced ones.
      Hope that helps a bit! πŸ™‚ x

  6. Jelena
    January 5, 2015 / 2:30 pm

    Hey, I want to start his program but I really do not undersand waht I need to do.Do I work exercises only 3 days per week,what exercises I need to do? I Bought this ebook but I do not understand.Help me,please.
    Thank you

    • cmeffan
      January 8, 2015 / 9:51 am

      Hey Jelena, there is a section at the beginning of the guide that tells you exactly what you need to do and each resistance workout shows you exactly what exercises to do. πŸ™‚

  7. El Hudson
    January 7, 2015 / 5:18 pm

    Hello! I too am doing the BBG guide but am not following the nutrition plan, I eat clean, and always have so this is no issue but am wary of the fact that I may need to reduce my calorie intake in order to achieve results such as yours. Did you reduce your intake in any way?
    Thank you!

    • cmeffan
      January 8, 2015 / 9:48 am

      Hey El,
      I don’t really focus on calories, as I think it’s more important to be eating the right foods. You can see a rough idea of what I eat on a daily basis in this post. I tend to get my carbohydrates from vegetables, sweet potato and quinoa, rather than pasta & bread etc. I also still have a cheat meal (sometimes a whole day!) – I love the exercise, but I think it’s so important to enjoy your food at the same time and have treat meals to look forward to. Hope that helps.
      Good luck with the guide! x

  8. Victoria
    January 13, 2015 / 9:15 pm

    First of all, i think your body Looks amazing!
    I am roughly following kayla’s nutrition guide. I don’t Do her workouts because i train very much as a sort of profession already. So i was wondering: i have been eating absolutely clean the last 14-20 days and i already feel slimmer and more toned! But today i had a cheat meal (a couple of 4 ingredient biscuits and some granola sweetened with Rice syrup -haha i Know it’s Not healthier But it soothes my consience a Bit:D-and some other stuff, but Not masses and Not so much sugar)
    Okay so now my question (sorry for the long unnecessary talk): When you say you have cheat meals or days, what does that include? And what would you suggest- how many days in between two cheat meals are okay? Could you give me some advice?
    I hope you’ll reply πŸ™‚ thank you!

    • cmeffan
      January 14, 2015 / 10:47 am

      Hey Vicky,
      Thanks for your comment! Don’t stress out about having a few naughty things…. we’ve all done it, trust me! πŸ˜‰ My cheats vary depending on my mood and what I’m doing that day. My advice would be to just have one cheat thing/meal, for example, maybe a pudding after your sunday lunch or a pizza. That’s what i aim to do, but like i said, sometimes this might turn into a cheat day, where I go for pizza, eat ice cream and have some chocolate. Obviously that’s not ideal, but we’re only human and we have to keep ourselves happy. πŸ˜‰ This being said, I’m at my preferred weight and appearance now, so am in a position to be a little more lenient. If you’re looking to make a dramatic change to your body, then I’d definitely recommend trying to stick to just one cheat item/meal per week.
      Hope this helps πŸ™‚ x

  9. Becky Matte
    January 18, 2015 / 1:16 am

    Hi there! I am looking into purchasing the guide but was wondering how many days a week do you need to commit and how many hours a day? I have the free 1 week workout but it includes the circuit exercises and for how long to do them it doesn’t include how many times a week and information about cardio. Do you think this workout plan is doable for someone with a hectic lifestyle (I’m a nurse and work 3-4 days a week 12 hour shifts plus travel time)

    • cmeffan
      January 30, 2015 / 2:28 pm

      Hey Becky, I totally think it’s achievable with a hectic lifestyle, it just depends how committed the person is – obviously I don’t have experience with your line of work and can imagine it’s extremely tiring when doing 12 hours shifts. I won’t lie, it does take up time, but the results and how you feel is worth it. On top of doing resistance 3 times per week, you’ll need to do a 35-45 minute power walk 2-3 times per week and then have a session where you stretch out properly. I hope that helps. πŸ™‚

  10. nancy
    January 21, 2015 / 3:17 am


    did you use any protein shakes post or during workouts with this workout routine?

    • cmeffan
      January 30, 2015 / 2:25 pm

      Hi Nancy, no, I don’t drink protein shakes at the moment. I found I had enough nourishment and energy without them.

  11. Sarah
    January 25, 2015 / 7:02 am

    Hi! I was wondering if you can download the guide more than once on different devices? I want to make sure I could get it on my phone and IPad! Thanks so much!! And do you think her HELP food guide really makes a significant difference? Thanks!!

    • cmeffan
      January 30, 2015 / 1:57 pm

      Hi Sarah, I was able to download it on my iPad and laptop. πŸ™‚ I don’t use the HELP guide, just stick to my own healthy eating. x

  12. Megan
    February 2, 2015 / 4:34 am

    Hi, I am starting week 5 of the program & wondering how you went with your ‘thighs’. I have muscular thighs from lots of cycling & so far up to week 4 I haven’t had any change. I think I’m similar to you in that I would rather tone down my thighs then worry about my arms & abs which are already toned.

  13. Jemima
    February 4, 2015 / 1:26 pm

    hey I’m looking at doing it to loose weight off my tummy and also tone it along with my legs, do you think it really works????

    • cmeffan
      February 5, 2015 / 3:33 pm

      Hey Jemima, I really do, yes. My sister is also doing the guide and has noticed great changes around her tummy area! πŸ™‚

  14. February 4, 2015 / 8:43 pm

    Amazing, great work and keep it up. I’m on week 8 and it’s been so fun and challenging thus far!!!

  15. Bailey
    February 5, 2015 / 1:06 am

    Just came across this, very helpful! About to start myself… just to confirm, you have 7 minutes to do the first circuit, then you pause for a minute, have 7 minutes to do the 2nd one, pause, and go back to the first and repeat? Xx

    • cmeffan
      February 5, 2015 / 3:31 pm

      Hey Bailey, yep that’s correct! Good luck with the guide. πŸ™‚ x

  16. April
    February 6, 2015 / 2:50 pm

    Hi there! Came across cos I can’t understand this guide. I just want to ask if what do I need to do on Tuesday and Thursday, Cos I only have Monday, Wednesday and friday guide here? I hope you can help me. I will start this coming monday

    • cmeffan
      February 6, 2015 / 4:14 pm

      Hi April, if you read the instructions at the beginning of the guide thoroughly it explains that you need to complete you LISS training 2-3 times a week and also stretch, so you should find Tues & Thurs get filled up too. Good luck with starting the guide on Monday – I hope you get the results you’re after! πŸ™‚ x

  17. Carly Sincavitch
    February 7, 2015 / 9:17 pm

    Hi I just ordered the bundle and I’m very confused on the LISS training. What exactly does that mean?

    • cmeffan
      February 8, 2015 / 7:12 pm

      Hi Carly, it explains in the guide exactly what is meant by LISS training. Basically 35-45mins power walk. πŸ™‚

  18. Stephanie
    February 8, 2015 / 8:32 pm

    Hi, question for you. I ordered the guide in January (1st) and opened it and checked it out but I play a sport which ended so I wanted to start doing it and now when I went into my email it said the file was removed, so how do I access it? Do u know by chance?

    • cmeffan
      February 8, 2015 / 9:55 pm

      Sorry Stephanie, I can’t help you there. I guess you’ll have to email Kayla’s team directly about that. Hope you get it sorted. πŸ™‚

  19. justyna
    February 8, 2015 / 9:57 pm

    I don’t understand the part where it says weeks 1&3 and then it says 2&3? Could you please explain ?:)

  20. Roisin
    February 10, 2015 / 12:55 pm

    Hi, I was wondering usually what size of weights would a girl need for this book? & also I don’t have a bench to do the workouts. Any suggestions on what else I could use instead?

    • cmeffan
      February 12, 2015 / 9:57 am

      Hi Roisin,
      I actually bought a bench on Amazing for about Β£30 and it’s great! Definitely a worthwhile purchase. I use 5kg hand weights for lunges etc and then and 8kg medicine ball. Hope that helps! πŸ™‚ x

  21. jade
    February 11, 2015 / 3:43 pm

    I want to start this training, but had a question about the liss and hiit do you have to do the walking for 35 to 45 mins or can you start with the hiit training with week one. I have already been doing a hiit training for the last couple months and i do 30 to 45 mins. i see in week 9 to 12 you do both. wasnt sure if i would get more from doing the walk or starting out with both.

    • cmeffan
      February 12, 2015 / 9:53 am

      Hi Jade,
      Personally I would do the guide as it’s set out. LISS first and then the HIIT sprints in the later weeks. That being said, if you feel fit enough to do the HIIT from the start and have the time, then I don’t see why not. Just make sure you’re eating enough to refuel your body with all that exercise. πŸ™‚
      Cat x

  22. Lauren
    February 11, 2015 / 4:00 pm

    Hi. I’m doing some research before purchasing and came across your blog. I wanted to see if you were trying to lose muscle mass as you mentioned being a gymnast? Do you think the program is based for losing weight and only having tone? Or is there any muscle development as well, besides abs? I’m curious how areas like the booty work?


    • cmeffan
      February 12, 2015 / 9:55 am

      Hi Lauren,
      My aim is to be slightly leaner, so to lengthen out my muscles as they are quite bulky from my gymnastics days. I definitely think the guide helps define abs more than anything, as that’s what you notice most from all of the transformation photos. However, I have seen a few photos of girls who have had great leg and glute results in terms of toning, not just losing weight.
      Cat x

  23. Confused
    February 12, 2015 / 3:50 pm

    I am a bit confused but the workouts. I am on day four and today is my LISS day. However, my question is on the circuits do you only repeat each circuit twice and that’s it? I have read the guide several times but by doing both circuits twice I am finishing within 15-20 minutes. Should I be doing more rounds of the circuit?


  24. Brittany
    February 17, 2015 / 3:15 pm

    Hey ! This is so helpful so thank you very much πŸ™‚ I just started the guide yesterday but I still having trouble with LISS.. I don’t understand. Is it suppost to be a jog? A walk ? What is your end miles or km ? What speed should you be walking/jogging at ? Lemme know πŸ™‚ thanks again

    • cmeffan
      February 18, 2015 / 6:38 pm

      Hey Brittany, I do it as a power walk, so basically my fastest walking pace. πŸ™‚

    • ray
      February 21, 2015 / 9:05 pm

      liss is just 45 mins of speed walking! i set my treadmill between 3.5-4.3 at no incline! super easy just watch one tv show while your walking and its over just like that!

  25. Kailah Campbell
    February 20, 2015 / 10:48 am

    Hey, i have purchased the bikini body guide and foor plan.. When do you do the excersies, what time of the day?. also im use to running every morning the gym again at night but i noway eat as much as the plan. Im abiut scared it wont work coz more food, but thats proberly why i aint losing weight or toning because im not eating enough. Also can u do it morning and night or once?

    Hope you can write back to me please. Tahnkyou. xx

    • cmeffan
      February 26, 2015 / 10:14 am

      Hi Kailah, you need to read through the beginning of the guide as that will explain all of your questions about when to do the exercises. With regards to the time of day, it’s entirely up to you. Eating more and following the guide will help you lose the weight. If you’re not giving your body enough fuel it’s got nothing to work with, so you’ll find you won’t lose as much weight as you could. If you’re feeling strong enough you can definitely do two in one day – that’s what I did yesterday! πŸ™‚

  26. Rachel
    February 23, 2015 / 7:08 am

    Hey I have a question for you! I just got the guide, and I understand everything except, am I supposed to be going legs and cardio AND the arms and abs circuits together, on the same day, 3 days a week?

    Thanks so much!

    • cmeffan
      February 23, 2015 / 10:41 pm

      Hey Rachel,
      The guide explains at the beginning when you should be doing each thing. For example, I do resistance training on Mon, Wed & Thurs, then LISS on the days in between etc.
      Hope that helps. Good luck with the guide! πŸ™‚

      • Rachel
        February 24, 2015 / 2:39 am

        Definitely helps! Thank you! But does that mean that I will only be doing either arms and abs or legs and cardio once this week? and the other one twice?

        • cmeffan
          February 26, 2015 / 10:07 am

          Hey Rachel, Sorry, you’re confusing me now! haha πŸ˜‰ It says on top of each page which day it is on, so you know what do do each week. 99% of the time you’ll do legs, abs and arm every week, but sometimes there is a full body workout. x

    • Michelle
      March 17, 2015 / 12:33 pm

      Hey! I think the reason this became confusing is that there are 2 formats. Where it says week 1 & 3 it means that you are doing that workout on the specified day in both week 1 and week 3. The guide I bought goes week by week and we don’t have this confusion. You’re doing either ‘legs and cardio’ or ‘arms and abs’ or ‘full body’ (or whatever the resistance shifts to late, they change to Abs and cardio etc) 1 x per week EACH. Resulting in 3 days of resistance training of 2 circuits of the designated body group repeated twice, with a LISS the day after. Hope that helps! And good luck, it’s a great program.

  27. Julie
    March 2, 2015 / 9:43 pm

    Hi! Thank you for inspiring me! I’m thinking about purchasing Kayla’s guide. But I have a knee injury. Can I still do the exercises or will it be difficult? πŸ™‚

    • cmeffan
      March 4, 2015 / 5:04 pm

      Hi Julie, so happy that I inspire you! I’d consult your doctor or physio first. There are so many different types of knee injury, so I can’t really say how you’ll find it. Sorry that’s not very helpful, but I’m not in a position to give you this advice. πŸ™‚ x

  28. Neli
    March 9, 2015 / 7:42 am

    Hi and thank you for the inspiration!
    I have a question regarding the resistance and LISS training. In the guide it says that the LISS is to be done in the between days of the resistance training. I have quite hectic weeks so it is quite difficult for me to exercise every singe day. Is it possible to do the LISS as a warm up for the resistance training? Would you or have you done that? Any thoughts?

    • cmeffan
      March 10, 2015 / 11:01 pm

      Hey! πŸ™‚ Thanks for your comment. I know what you mean about finding time. You can definitely do the LISS on the same day as resistance if that’s better for your schedule. I do that a lot. You can even do double resistance sessions if you’re feeling strong enough, just not HIIT and resistance in one day. Hope that helps. x

  29. Georgia
    March 20, 2015 / 12:24 am

    What did you do for your HIT training because I was going to to the treadmill but I get afraid of jumping on and off the treadmill when it’s going fast! Do you have any HITT examples that were really good for the workouts! I also have really bulky legs from Rugby and I’m on week 6 and have yet to see much progress in my legs more only my abs!! I’m not sure if maybe I should try and do extra because I’m still a quite fit person I just carry a lot of weight though! Thanks so much

    • cmeffan
      March 26, 2015 / 8:22 am

      Hey Georgia, I just do my HIIT outside, so sprint for 30 seconds, rest for 3o seconds. Personally I’m not a fan of treadmills, so prefer to get outside. πŸ™‚ You could maybe try it on an exercise bike if you’d prefer to be in the gym. I had a similar issue with my legs, but I did notice a bit of a difference. If you really want to lengthen the muscles and get a leaner look, then it might be worth trying ballet-based workouts like Sleek Technique or Ballet Beautiful. πŸ™‚

      • Gabrielle
        April 16, 2015 / 1:25 pm

        Hello, I am thinking about buying the kayla work out. I was just wondering, do you have to go to the gym to do the work outs in the guides? Because I would rather do it at home. If not what kinds of equipment would I need? Thank you πŸ™‚

        • cmeffan
          April 24, 2015 / 7:12 pm

          Hey, the workouts can definitely be done at home. I have a medicine ball, hand weights, bench, skipping rope and yoga mat. Hope that helps!

  30. Anonymous
    March 26, 2015 / 4:30 am

    do you need to go to the gym to do these workouts, or do you do them in your house?

    • cmeffan
      March 26, 2015 / 8:18 am

      You can do the workouts at home – just need a small amount of equipment. πŸ™‚

  31. Bree
    March 31, 2015 / 8:51 pm

    What equipment do you need? And if I read and interpreted it correctly, you do 3 days of resistance training (one day and next legs etc?) and the other day the LISS training? When do you do the HIIT?? Thanks’

    • cmeffan
      April 7, 2015 / 9:15 pm

      Hey Bree, Kayla lists all the equipment in the guide. Things like a medicine ball, bench and hand weights. The HIIT comes later in weeks 9-12. πŸ™‚

  32. Jade
    April 1, 2015 / 3:37 pm

    Hey Cat,

    I recently discovered Kayla’s guide and I am completely inspired by everyone’s results. I have always been pretty self-concious and just not comfortable in my own body. I am a freshman in college and I think I’ve gained a little bit of the “freshman 15.” I work out at least 4 or 5 days a week but I don’t see the results I want. I am ready to loose a little weight, get toned, and just feel good about myself. I am 100% determined but it’s a little difficult to control the way I eat because I am living in a dorm right now and I don’t have access to a kitchen. I guess my main question is, do you think I need to follow the nutrition guide in order to see results? And does the guide tell you when and what cardio to do?

    Thanks so much,

    • cmeffan
      April 7, 2015 / 9:13 pm

      Hi Jade,
      It’s awesome that you’re ready for the happy healthy lifestyle change – it really is the best way to be. πŸ˜‰ I personally didn’t do Kayla’s eating plan, but that’s because I already had a very healthy, balanced diet that worked for me. It might be useful for you to try it, as it’ll help add structure to your week and will keep you even more on track with the fitness. I can’t say I know what sort of food is on Kayla’s guide, but I’m sure there will be easy alternatives that you can do if your kitchen space is limited. The guide does indeed tell you about cardio – it’s all at the beginning, so just read it through. I hope you have a successful healthy journey – let me know how you get on.
      πŸ™‚ x

  33. Taila
    April 6, 2015 / 11:21 pm

    I just downloaded the free week and I’m wondering how that works exactly. It comes with an abs, arm, and leg workout. But it doesn’t say what days you should do them or anything like that. Just wondering how you did the free week?

    • cmeffan
      April 7, 2015 / 9:10 pm

      Hey Taila,
      I just did the workouts when I could fit them in. If I remember rightly I did them on Mon, Wed & Thurs with some power walking on the other days.
      πŸ™‚ x

  34. Nina
    April 8, 2015 / 4:07 pm

    Hi! I just want to start this program but I am confused about how many days should I do this program, at least?

    • cmeffan
      April 9, 2015 / 9:37 am

      Hi Nina, the guide explains exactly how and when to do it. It varies over the weeks, but to start it’s 3 resistance, 2 LISS and a stretch session.

  35. Grace
    April 9, 2015 / 2:36 am

    Hey, I don’t know if you would be able to help me with this, but I would love any input/advice you have. I am an absolute beginner to working out (I lived a sedentary up until very, very recently) and I have discovered that though I look slim enough… I am a far cry from being fit! And every single reviewer has said that the workouts are killer and all these ladies already exercise.
    Is there anything like these guides you would suggest for a beginner to start out with? I do want to build my cardio and strength up (I can’t even do wall pushups correctly) but I don’t know where to begin!
    Thank you very much!

    • cmeffan
      April 9, 2015 / 2:21 pm

      Hi Grace,
      I think the workouts are as hard as you make them. In the guide Kayla has actually added in a few weeks of pre-training, which is a way for people that maybe aren’t as fit to get into it. Also the way in which the guide works means that you just get through as much as you can in the 7 minutes. To begin with you might only be able to do the first two exercises, but then after a few weeks you’ll be doing two sets of everything. My sister was similar to you when she started, but she totally managed. Don’t get me wrong, I still sweat like crazy when I do them, but I push myself really hard. Just take it slowly to begin with and along with the LISS power walking you’ll notice your fitness levels go up in no time.
      Hopefully that’s helped a little.
      Good luck! πŸ™‚

  36. Iara aidar
    April 10, 2015 / 1:56 am

    HI!! You look insane, great job!! I have a question, what happend if i do more excersice than the liss and the bbg? I mean it is going to change so much? Because i am doing one hour and a half every day of workouts in my gym and i don’t know if i can just stop going. Thank you!!

  37. Kristen
    April 10, 2015 / 4:15 pm

    I just purchased the guide and will start Monday. I’m also training for a run. Do you think it’s ok to run/do other exercise on top of her plan? Thanks!

    • cmeffan
      April 13, 2015 / 5:33 pm

      Everyone is different, but I’d use the running as your LISS training – probably no need to do power walking on top of running.

  38. Georgia
    April 13, 2015 / 12:54 am

    Hey there! I know this is a mega stupid question but i’ve read over the whole guide about 4 times and still do not understand what resistance training is, do i do the monday work out within 7 minutes? i am so confused πŸ™ please help!

    • cmeffan
      April 13, 2015 / 5:32 pm

      Hey, the resistance training is the workouts in the guide. You do the first circuit for 7 minutes (sometimes you might get through more than one set of each exercise, so just continue until the 7 mins is up), then the second, then repeat the first and then second again. I rest for 1 min between each 7 min section, so the workout takes 31 minutes in total. Hope that helps! πŸ™‚ x

  39. Ariana
    April 13, 2015 / 5:13 pm

    Great review.My only question is about the HIIT.When do the double sessions start? In what week should I start HIIT im currently in my 5th week of the program.

    • cmeffan
      April 13, 2015 / 5:30 pm

      HIIT starts in week 9. πŸ™‚ Hope it’s going well – awesome for getting to week 5! x

  40. Ina
    April 14, 2015 / 8:06 am

    This might be just me being blind but I cannot find HIIT training anywhere in my guide :O From week 9 it just says to continue with LISS like before. I only got my guide about a month ago (am in week 3 now) so maybe I have an updated version? Any ideas?

    • cmeffan
      April 14, 2015 / 1:32 pm

      Hi Ina, maybe the new version of the first guide doesn’t have it. In the old guide it used to suggest 10 minutes of interval sprinting for HIIT in weeks 9-12. I was clearly stated, so if you can’t see it in the new version, then maybe don’t do it.

  41. Tess
    April 18, 2015 / 5:36 pm

    I was so inspired by your results! Great job πŸ™‚
    My question for you is:
    I”ve just finished my second week of the BBG, I havent been following the nutrition guide since I am a vegan, but I eat very healthy and don’t eat processed foods. However, I haven’t seen any results on my body, although I do feel stronger and some exercises have become easier to do! When do you think I’ll be able to see results? Do you have any extra tips, nutrition and fitness wise?
    Thank you!

    • cmeffan
      April 24, 2015 / 7:11 pm

      Hey Tess, thanks for your comment. πŸ™‚
      Results are different for everyone – by the sounds of it you’re doing really well and by finding the exercises slightly easier, you know that something is definitely working. Personally I didn’t follow Kayla’s guide, same as you and have been fine with it. Just make sure on the days you’re doing resistance and HIIT you’re eating enough to keep your body refuelled. Both my sister and I didn’t notice results until week 4 at the very earliest, so don’t worry just yet.

  42. Hayley
    April 20, 2015 / 8:32 pm


    Is this guide good if you don’t want to lose weight and just get more toned? As I am borderline underweight at the moment and have always had problems putting weight on; so I reduced my exercise in the hope to put weight on. Bad I know, but I was not paying much attention to what I was eating, so if I wanted something naughty I would have it. Nothing has ever really helped me to put weight on, so now I want to focus on gaining muscle in order to gain weight. I have been exercising more now, which I do enjoy as I always hated not exercising but I think I would like something to follow for me to stick to. Hope you can help! πŸ™‚

    • cmeffan
      April 24, 2015 / 7:08 pm

      Hi Hayley,
      Unfortunately I can’t give you much advice on this, as I don’t have experience of this myself. I know Kayla has posted photos of girls in a similar situation to you who have just toned the body they have now, so it must be working for some. This guide is great, as it gives you an aim and focus for three whole months. Make sure you take photos, as that will be what keeps you motivated throughout.
      πŸ™‚ x

  43. Michelle
    April 21, 2015 / 9:15 pm

    Hey! Your progress has been amazing πŸ™‚ I just started BBG 1.0 and I’m struggling through it. I barely complete one round of each circuit in the 7 minutes that we are given, and sometimes I even have to take a few minutes of break during each circuit – I was wondering how many times you complete each circuit, and if it was like that for you in the beginning? Thank you for your help!

    • cmeffan
      April 24, 2015 / 7:06 pm

      Hey Michelle,
      Don’t worry about how many rounds you’re getting through, making sure you’re working for the full 7 minutes as best you can is the main thing. I was already quit fit when i started the guide, so I managed ok. Sometimes if the exercises are longer ones, I may only get through one round.
      Keep up the awesome work! x

  44. Mille
    April 27, 2015 / 2:32 am

    Hi! I just started the BBG Program and am curious if I could do LISS and Resistance on the same day.. That makes up around 5 LISS per week (and I’m still on week 2) I have so much free time and really want to see results right away…Will that be alright?

    • cmeffan
      May 1, 2015 / 10:33 am

      Hey there, If you feel up to it, then I’m sure a bit of extra power walking will be good. Just make sure you listen to your body and don’t overdo it. My favourite moto is “You can’t rush something you want to last forever”. x

  45. Lauren
    April 27, 2015 / 5:28 am

    Hi there!
    I was wondering, what are the workouts like? Are they meant for at home or in a gym? I belong to a gym that almost entirely machines and would like to lose them, but I’m not sure what the workout plan is like.

    • cmeffan
      May 1, 2015 / 10:34 am

      Hey, I do the workouts at home, but have small weights, medicine ball and a bench. You should be able to find all the necessary equipment in the gym too.

  46. April 27, 2015 / 10:56 am


    This is amazing! Well done… I am considering buying the guide, can you please tell me what equipment you needed? I do not have any equipment – weights, balls etc… Does she give alternative options? Where did you buy your equipment.



    • cmeffan
      May 1, 2015 / 10:35 am

      Hey Angel,
      I got most of my bits on Amazon. You’ll need a bench, skipping rope, medicine ball, 5kg hands weights or more.
      πŸ™‚ x

  47. Mel
    May 5, 2015 / 5:26 pm

    Hi hun! Just found your blog and think it’s so informative! I love your honesty and willingness to help others. I’ve been researching as much as I can about Kayla’s guides for a while. I work out regularly and really want to find a training program that will accelerate results. For someone who feels relatively fit (already do HIIT with 4-5 days strength training), do you think it would be best to order the BBG 2.0? I know that the BBG 1.0 includes a few weeks of “introductory” training at the start. I just feel like I might get my full money’s worth from jumping right into the BBG 2.0. Any thoughts/advice would be awesome! Keep up the great work! XOXO

    • cmeffan
      May 15, 2015 / 12:28 pm

      Hey Mel,
      I recommend starting from the beginning of 1, all the way through to 2. The first guide isn’t be any means easy, so you’ll definitely see results from it. Good luck with your training!

  48. Gemma
    May 12, 2015 / 6:49 am

    Thanks for your review – I have been considering buying the guides, but am still recovering from a knee injury myself, so I’m not sure if I should do it just yet or wait a bit until it’s recovered a bit more and I don’t have so much ‘cartilage crunch’. Would you say the knee injury is easy to work around with the guides?

    • cmeffan
      May 15, 2015 / 12:27 pm

      Hey Gemma,
      You’d be ok doing the arms and abs workouts, but if your still in pain from an injury, then the legs workouts might be a bit tough on your knees. I hope you recover soon.
      πŸ™‚ x

  49. Ashley
    May 18, 2015 / 12:21 am

    Hi! I was wondering what week you really felt like you were seeing results. I am on week 4 and while I feel more toned, my pictures definitely don’t show it! Any advice or encouragement? It’s such a tough workout. I have terrible cellulite on my thighs and I am praying it will get rid of it!!!

    • cmeffan
      May 30, 2015 / 1:58 pm

      Hi Ashley, Sorry about the delayed reply. You much be on week 6 (??) now, so doing really well! Everyone’s bodies change at different paces. Yes it’s a 3 month guide, some girls will see results after 2 weeks and other might not see the changes until the very end. I know that can get you down if you’re not seeing the results in photos, but just keep pushing until the 12 week mark and then make a decision as to whether or not it worked for you. My sister had a similar situation, but finally at the end of the 12 weeks, she realised she’d actually dropped a dress size!

  50. Irene
    May 26, 2015 / 7:18 am

    Hey hun!

    Thanks for your Kayla Itsines review. I am thinking of buying Kayla Itsines workout guide however I’ve read some bad reviews of her guide, one example is this

    Do you really recommend her guide? Is it really good? Will it help me to lose weight fast? I really need something that is effective.. Please reply.


    • cmeffan
      May 30, 2015 / 1:54 pm

      Hey Irene, personally I’m a fan of Kayla’s guide, but everyone is different and has different needs. I’ve never used the H.E.L.P guide, as I am happy with my healthy diet, but I do find the exercise plan effective. It’s not just the guide, it’s the whole community online with Kayla’s too. Everyone encourages each other and helps each other, which is really lovely. x

  51. Lala
    June 1, 2015 / 7:36 pm

    Hey thanks for your post! It convinced me to join Kayla’s program. I do have a question though, where can i find thr “do it yourself” section on her website? (To know how many times and when i have to do the HIIT)?

    • cmeffan
      June 3, 2015 / 7:03 am

      I not sure what you mean by the ‘do it yourself’ section, but the info about the training schedule is at the beginning of the guide. Enjoy your BBG journey!

      • Hanna
        June 12, 2015 / 8:47 pm

        Hey! thanks for your review! I have a question regarding the resistance training. Is it supposed to be circuit 1-circuit 2- circuit 1-circuit 2 or circuit 1-circuit1-circuit2-circuit2 ??


        • cmeffan
          June 17, 2015 / 8:47 pm

          Hey Hanna, I do it the first way you mentioned πŸ™‚

  52. Jana
    June 8, 2015 / 7:06 pm

    Hey, I’m currently doing a few Jillian Micheals exercises every week, mixing them up into different combinations (for example six week sixpack ,30 day shred and ripped in 30) and though they are very hard and I do see some change, I’m not totally happy with my bulky thighs and I would rather want to use exercises that make me look lean. I am thinking about buying this guide but I want to know if it is as challenging and if it would give me better results.

  53. Dkms
    June 20, 2015 / 6:21 am

    Heyyyy i will start bbg next week but I can’t really understand the schedule. You are supposed to do 3 times a week of bbg (Monday, Wednesday, Friday)? A day of Liss (35-45 walk) and a day of Hiit to complete the week? I just don’t get it. I will really appreciate if you answer this.

    • cmeffan
      July 2, 2015 / 3:32 pm

      Hey there, if you read the first section of the guide thoroughly, it’s all explained in there. What you’ve said is pretty much correct, but HIIT doesn’t come into it until week 9 if I remember rightly. πŸ™‚ x

  54. Kim
    June 29, 2015 / 7:17 am

    Hi Cat,
    Thanks for putting this on the web. You look amazing πŸ˜‰
    I’m thinking about buying Kaylas guides but I’ve been reading so many mixed reviews this blog has some good points, the video really opened my eyes and is making me think twice about buying? The alternative she recommends seems to be pretty good….AHhhhhh I don’t know what to do..

    Ohh p.s I have a bad knee as well and feel your pain πŸ™ I can’t do some workouts because it’s to painful.

    • cmeffan
      July 2, 2015 / 3:31 pm

      Hi Kim,
      I can’t really comment on the alternative as I’ve never tried it myself. Personally I really enjoy Kayla’s workouts and guide, which is why I’ve stuck with it for so long. I hope your knee gets better soon – just don’t over do it. Some of Kayla’s leg/cardio workouts are pretty full on with regards to impact, so just be careful.:)

  55. Magdalena
    July 4, 2015 / 8:17 pm

    Hi!! I have a question! I’m starting the program on Monday, but I’m also doing pole dance (once a week), and pilates with reformer (2-3 times a week). Do you think I can keep doing the extra workouts while doing the BBG? Or will it affect my results?

    Thank you so much!

    • cmeffan
      July 14, 2015 / 11:08 am

      Hi Magdalena, I sounds like you might find it tough to fit everything in, so I would prioritise things based on how much you enjoy them. You might find it manageable to begin with, but then you might burn out quite quickly. I don’t see how it would affect your results badly, other than being very tired! Let me know how you get on. Good luck! x

    • Elina
      September 8, 2015 / 2:32 pm

      I poledance 2-3 times a week in addition to the bbg (currently doing week five) and im finding it quite hard. Especially after the abs&arms day when I feel like I have no strength left to hang from the pole. But on the other hand I’ve noticed I am stronger and after a good rest can hold my weight on the pole easier then before πŸ™‚

  56. Erin
    July 22, 2015 / 1:47 am

    Just wanted to thank you for your review. I’m on Week 4 and have really been enjoying it.

    I’m glad I didn’t read to many reviews before I bought as I’ve just read the negative review on and it made me feel like I had been a sucker to buy the program. Here I am, feeling stronger, seeing results and suddenly questioning myself. Reading your review helped wipe the doubt away.

    I enjoy the exercises and like you, sometimes lose track and start another 7 minutes. I’ve also made the mistake of starting another set and going well past 7 minutes, even when I’m sweating & groaning. It helps that most of the exercises are similar or identical to exercises I did in a boot camp that I loved. But they’re also this right balance of ease and pushing me. I’m totally blown away with the “learning curve” as I’m calling it. Day 1, Week 1 I could barely walk for days after. Day 1, Week 2 I could power through with my new found strength.

    You said it best in another response – to each their own. What works for me may not work for someone else and this particular program suits me, my schedule and my body. I love that I can do it at home. I had all of the extra stuff they’d like you to have already (free wights, medicine ball, yoga mat) so that wasn’t a big deal. What I really wanted was a set routine, laid out for me, progressing over time and this more than fulfills that need.

    • cmeffan
      July 23, 2015 / 4:26 pm

      Hey Erin,
      SO happy I was able to get rid of any doubt you had. By the sounds of it you’re doing amazingly well and most importantly, above and beyond anything, is that you’re enjoying it. For me, that’s the key to happiness. Oh and yes, Week 1, Day 1… that legs workout is killer!
      Keep sweaty and smiling!
      Cat πŸ™‚

  57. Jen
    July 25, 2015 / 2:30 pm

    Hi! Thank you for your blog! It has pretty much convinced me to start BBG sooner then expected! I am thinking to start on Monday πŸ™‚ Maybe you could help me: I already swim laps three times a week for 30-45 min. Would you suggest that I could replace the LISS for the swimming? Additionally… what comes after BBG 2.0, what have you done to maintain what you have achieved so far?

    Thank you

    • cmeffan
      July 25, 2015 / 8:15 pm

      Hey Jen,
      Thanks for reading my blog! πŸ™‚
      I’m pretty sure swimming would be considered a good way to use your LISS. If swimming is something you enjoy, then definitely stick with that. I now just dip in and out of Kayla’s guides, always doing 3-4 resistance sessions a week, but I just use her format and add in my own new exercises to keep it fresh.

  58. Ashley
    July 29, 2015 / 3:56 am

    Hi! I love your blog, I’m just beginning Kayla’s BBG and was wondering what size weight you would typically use when following her workout guides? Thanks!

    • cmeffan
      July 30, 2015 / 7:38 am

      Hi Ashley, Thanks! πŸ™‚ It depends on the exercise, but for weighted lunges/step ups etc I use 5-6kg in each hand. My medicine ball is 6kg, which now that I’m further through should really be heavier. For weighted ab work, I use 5kg. Hope that helps! x

  59. Jane
    July 29, 2015 / 10:03 am

    Is it normal to not be able to do full push ups? i just started and i am quite having a difficult time. As well as the situps due to the fact that i have this belly πŸ™

    • cmeffan
      July 30, 2015 / 7:36 am

      Hi Jane, honestly do not worry about that at all. I never used to be able to do a single one and my sister was the same when she started Kayla’s guides. Just try to do as many full push ups as you can, even if it’s just one all the way down and back up again, then lower your knees and do them there. πŸ™‚

  60. Maria
    August 5, 2015 / 7:11 pm

    Hiya- just wanted to say you have a great blog! It’s always such a fresh, fun read πŸ™‚

    I have a question- I’ve started her guides with the pre-workouts, because I am grossly out of shape. Speaking of which, I did Abs & Arms today and couldn’t do a straight leg sit ups or toe taps. I managed to do one before getting terribly out of form. My question is, would it be better to substitute those two for exercises that will increase strength and work the same muscle group, or just do the ones that are in the guides, even if it’s just one rep?

    Thanks so much!!

  61. Shani
    August 17, 2015 / 11:37 pm

    Thanks for your post on this πŸ™‚ i’ve just started week 1 yesterday (this is probably my third time starting week one but hopefully I will stick to it this time). It says to do the workout Mon, Wed & Fri + LISS. On Wednesday night’s I play two games of Oztag (similar to Aus touch football) so i’m not sure what to do about my workout that day.. I wouldn’t be able to use Oztag as my LISS because it’s not exactly low intensity.. any advice?

    Thanks πŸ™‚
    – Shani

    • cmeffan
      August 21, 2015 / 1:11 pm

      Hi Shani, I think you’re best to just fit in as much BBG as you can around Oztag, which is obviously what you enjoy. A lot of the time I had to change the days I did my workouts on, as I had other things going on. x

  62. Jayln
    August 22, 2015 / 2:07 pm

    Hi there I’m just starting bbg now and I was wondering do I have to buy or follow Kaylas nutrition plan for it to work better or so the changes be more noticeable

    • cmeffan
      August 24, 2015 / 8:35 am

      Hey Jayln, I didn’t use Kayla’s food guide so sadly can’t help you with that. x

  63. claudia
    August 29, 2015 / 11:10 am

    I would like to know if it’s possible to do it without any diet (eat normal and don’t eat nutella or something like this for exemple) and only following the book’s workout???

  64. Angela
    October 4, 2015 / 8:23 am

    Hi so i’ve been reading your blog and i think you have killer body.I have a few questions too.So i am 15 and i really want to do bbg but it recommends just for person from 16 to 40.Will it be bad if I start doing it?And also that exercises arent so much hard for me.I done much harder already

    • Cassie
      December 14, 2015 / 8:02 am

      Hi Angela!
      I’m almost 15 and have been doing the guides now for 23 weeks. I can tell you now that I have found great success in using them, and it has been an enjoyable experience. However before you begin it would be best if you check with your health professional, it shouldn’t be an issue if you do not have any pre-existing conditions , but it’s always better to be safe rather than sorry! Hope I helped, Best of luck if you chose to do BBG!

  65. Naomi
    December 24, 2015 / 7:56 am

    Thank you for sharing your feedback! I have a question, I have her guides and I did read the section where she discussed LISS & HIIT but it is still unclear to me when and how many times a week you are suppose to do each?

  66. Emily
    January 29, 2016 / 12:54 pm

    Hello πŸ™‚
    Currently considering doing the BBG and loved reading through your blog ..
    From what I can gather, there are 3 guided workouts each week and then you can chose a lower intensity workout of your choice? (known as LISS)
    Also, I’ve noticed that on each workout day there are 2 circuits, how many times do you do each circuit? do you alternate, so complete circuit 1, then complete circuit 2, then do 1 again.. and so on??
    Am i missing anything or is the program working out 4 times each week?
    Thanks in advance πŸ™‚

    • cmeffan
      January 31, 2016 / 9:45 am

      Hey Emily,
      I’d recommend reading through the instructions in more detail, as it can be a tricky one to grasp. The resistance workouts (the actual workouts in the guide) you do either 3 or 4 times a week, although I believe in the first week you do 2, but can add another one if you want. The LISS is a 35-45min walk or cycle, which has to be done 2-3 times a week. With regards to how many times you do the circuit within each 7-mins, it’s very dependant on the individual, as you just keep working through it until the 7 mins is up. Sometimes that will mean you only do one circuit, but other times you might do more than two. Yes, you alternate between circuits – Circuit 1 for 7 mins, rest, circuit 2 for 7 mins, rest, circuit 1 for 7 mins, rest, circuit 2 for 7 mins, finish.
      Hope that helps πŸ™‚ x

  67. Christina Paras
    March 12, 2016 / 5:48 pm

    Hello! I have just started with the bbg program. I used to do crossfit but because time management has gotten really tricky lately I needed to find something to do from home which would get me results. What I wanted to ask, how can I do LISS at home with no cardio equipment whatsoever? It is very difficult for me to get out to do a LISS session, I have 2 toddlers and no help so I can’t leave them anywhere! Any information would be helpful! Thank you!

    • cmeffan
      March 14, 2016 / 7:46 am

      Hey Christina,
      Your comment has left me a little stumped if I’m honest. I get my LISS from power walking outside as I love being out in the fresh air, but I’m guessing power walking is off the cards when you have wandering toddlers?! Do you do any walking in your week, without the children?
      Sorry that I haven’t got a magic solution – it must be tricky for you!
      Cat x

      • Christina Paras
        March 14, 2016 / 8:22 pm

        Hahaha! I’m sorry I left you stumped! Honestly I have been searching and searching for an answer on the internet and asking around and nothing! It is really hard, I can do my resistance training and HIIT sessions but it is really tricky to do my LISS sessions and I am worried I won’t get results! Anyway, I’ll see what I’ll do, but thank you so much for taking the time to reply!
        Christina xoxo

        • cmeffan
          March 15, 2016 / 12:13 pm

          You might get a bit dizzy after a while, but what about walking up and down the stairs, or doing LOADS of step ups?! Hope you find the answer πŸ™‚ xx

        • Naomi
          May 3, 2016 / 2:34 pm

          Hey Christina! LISS can we any exercise that constitutes low impact and keeps you heart at a steady state. I do pilates on the living room floor or yoga (using youtube videos) so lots of stuff you can still do in the house, hope this helps!

        • Rachel
          June 23, 2016 / 5:55 pm

          Hey I know this is a little late but my friend and I sometimes do walking tapes found on YouTube as LISS inside when the weather is bad. There are tons of different people who do them and some have aerobic/step/Zumba moves in as well. I’ve pulled up a step tape and turned down the volume to do that while watching tv as well! Best of luck!!

        • Olive
          June 27, 2016 / 11:29 pm

          Hey ! I just got spinning bike from gumtree and I fo steady cardio session on it for 35-40 min ! That’s supposed to be a decent LISS ? X

    • Ellie
      April 6, 2016 / 7:27 pm

      Do u have a bike? U can buy stationary locks for it and pedal inside!

      • cmeffan
        April 6, 2016 / 7:29 pm

        Great idea! x

    • Candace
      April 26, 2016 / 4:20 am

      Hi there, I too am a mom of two toddlers, and while I am blessed to have plenty of walking trails nearby and a double stroller to fit both kids, sometimes if it’s freezing outside we crank the tunes and have a dance party in the living room! The kids absolutely love it (I have a 1 and 3 year old) and I honestly get pretty sweaty after 45 minutes of dancing and goofing off. πŸ˜€ Give it a try!

  68. EGF
    March 17, 2016 / 7:41 pm

    Hello! Thank you for posting this. I like running once a week and taking one dance class a week, as well as power yoga. Do those things count as LISS?

    • cmeffan
      March 18, 2016 / 11:57 am

      Definitely! I use any running as my LISS and your dance class would definitely count too. I need to get back into dancing πŸ™‚ x

  69. Gerry
    April 21, 2016 / 12:45 am

    Hello love the blog! Great progress! I’ve been doing the kayla programme off and on but have decided to stick to it for 10 weeks now. I am slightly confused about how many resistance/Low intensity and high intensity sessions I should be doing each week? Could you give me any advice?

    • cmeffan
      April 23, 2016 / 7:50 am

      Hey Gerry,
      I honestly can’t remember exactly what I did, but I do know that it states the amount of each type of workout you should do at the beginning of the guide. I believe I was doing 1-2 HIIT sessions and 3 LISS session in weeks 9-12.

  70. Mina
    April 21, 2016 / 5:59 pm


    Thanks so much for the review, you look amazing!

    I have recently started doing these workouts, I didn’t realise LISS was compulsory so I may have to start from week 1 again. I was just wondering if its normal to even complete the first 7 minutes without having a break? I usually go to the gym 3-4 times a week and I am still struggling with this! I have just completed the first exercise of week 2, and I did all of 3 circuit work outs last week, but found myself having breaks more than I should! Is this normal? Would you suggest I start again?

    • cmeffan
      April 23, 2016 / 7:53 am

      Hey Mina,
      I don’t think you need to necessarily start again, as it’s good to see progress over the 12 weeks. Even though I classed myself as a fit person and was going to the gym a lot, when I first started Kayla’s guides I only got through 3 of the 4 7-minute rounds in week 1 legs, and there were a lot of pausing where I was sweating and panting! We all have our strengths and weaknesses, but you’ll hopefully see a great improvement in your fitness the longer you continue for and soon you’ll be doing each 7-minute section without any breaks at all.
      πŸ™‚ xx

  71. Bella
    April 24, 2016 / 11:27 am

    Hi there, thanks for a great review! I was just wondering, do you think I could substitute my LISS for a 20-25 minute jog or elliptical workout instead of a 40 minute walk? Thanks!

    • cmeffan
      April 24, 2016 / 7:30 pm

      I sometimes run instead of walking, so yes, I don’t see why not πŸ™‚ x

  72. Sarah
    May 22, 2016 / 11:39 am

    Hey the progress looks great! What did you think when it came to the price of her program? I’m looking at diving in but now sure what options to do with. I was about to buy it then this website outlines the price so it made me think twice

    Was the price an issue for you or did you just go ahead and start? I’m just not sure what program I should go with πŸ™

    • cmeffan
      May 27, 2016 / 1:48 pm

      Hi Sarah,
      I had no issue with the price and enjoyed doing the programme. Sometimes you’ve just got to go with it and find out for yourself. πŸ™‚
      Cat x

      • Naveed.
        August 6, 2016 / 8:43 am

        Hi. I was reading ur review to b honest kayla should hire you cauz u explained all the querries of so many women. It certainly lack clairity or we r too naΓ―ve lol thx again for sharing this review. U have an amazing body n u worked hard for it. Hope i will b commited like u. Like many women asked u I had this question as well that how many time to repeat the circuits but like u have answered each circuit is of 7 minutes then oause n then circuit 2 n then repeat circuit 1 n then pause n circuit2. This is what consuing all the women i suppose. Thx alot once again. πŸ™‚

  73. Alyssa Olivarez
    December 16, 2016 / 11:17 pm

    Hey girl! Looking great! This is my first day of BBG and I’m drained from the circuit leg workout I just did! What do you recommend if I started on a Friday rather than a Monday Do you think that’d be too confusing for me…. I’m afraid I ruined the whole plan

    • Kristi
      January 2, 2017 / 3:03 am

      Hi! I haven’t worked out for years I haven’t been that active. I tried Kayla’s guide at home but I just stopped and I find it so difficult to workout but now I do want to start exercising as I feel I am going down the drain. I am not fat but at the same time not that strong and healthy. Could you suggest where do I begin and how do I start. btw I hate treadmill

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