I recently decided to try BBG by Kayla Itsines! After discovering the program on Instagram, I downloaded her Sweat app and started the one week free trial. I did several of the workouts over the course of the week, but overall didn’t follow the program closely, and I cancelled the trial before I got billed for a subscription. I just wasn’t quite motivated to do the workouts yet.
A couple of weeks later, I realized I missed the app and had really enjoyed not having to think about what to do for my workouts or plan them out. So after some consideration, I paid for a one-year subscription (which is a 50% discounted rate if you do that way) and have been trying to keep up with Kayla ever since!
What are the workouts like?
Each week for twelve weeks, you do three or four resistance workouts, three low intensity cardio workouts, and at least one recovery (foam rolling) session. There’s a designated resistance day for legs, abs/arms, and full body, as well as an optional weekly challenge. One resistance workout consists of four 7-minute circuits, and within each circuit you do four different exercises. Once you complete a round of all four, you start over and continue to repeat them, going through them as many times as you can in seven minutes. The total workout time is 28 minutes long. Here’s a leg day example:
Circuits 1 and 3:
Jump squat – 15 reps
Squat – 15 reps
Walking lunge – 24 reps (12 per side)
Knee-up – 24 reps (12 per side)
Circuits 2 and 4:
X jump – 16 reps (8 per side)
Burpee – 10 reps
Step-up – 24 reps
Squat and press – 15 reps
So to summarize, you do Circuit 1 as many times as you can in seven minutes, rest 30-60 seconds, do Circuit 2 as many times as you can in seven minutes, rest 30-60 seconds, repeat Circuit 1 again as many times as you can in seven minutes, rest 30-60 seconds, and then repeat Circuit 2 again as many times as you can in seven minutes.
Full disclosure: it’s HARD, especially if you are out of shape or not used to doing workouts like this! (Logan has actually done a few of these workouts with me and he agrees.) However, the app is super easy to follow along because it counts down the remaining time during each circuit, and for each move, there’s a video showing you how to do it, as well as a written description if you need further instruction.
Although the workouts can look intimidating, I will say that they go by quickly and you hardly have time to think about anything else. You aren’t ever doing a huge number of reps for any of the moves, so you get through each of them pretty quickly and before you know it, the seven minutes are over and it’s time to move onto the next circuit.
In my opinion one of the best things about this program is that minimal equipment is needed, so you can actually complete ALL of these workouts at home if desired! A yoga mat, medicine ball, jump rope, and dumbbells are helpful but not required, and the app will tell you what you need in a separate section before you get started.
Low Intensity Cardio
Referred to in the app as low intensity steady state cardio or LISS for short, these workouts include any cardio exercise where you maintain a steady pace for a designated amount of time. This type of exercise is important to include in your workout plan because it helps you burn fat and recover sore muscles. For LISS, you can walk, bike, swim, row, elliptical, etc. for 30-45 minutes at least three times per week. I’ve been doing both walking and running, which is nice to alternate with when I’m so sore from the other workouts.
Cool Down & Recovery
Kayla also has some foam rolling recovery sessions, where she walks you through stretching and foam rolling all of your sore muscles with video examples. If you’re sore it can be pretty painful while you’re doing it, but I always feel so much better after foam rolling.
What else is included in the app?
Pre-BBG
There are four BBG beginner weeks that ease you into the intensity of the workouts. They are still challenging, but if you aren’t used to doing resistance workouts, they’re a must. I did all four, and one week I ended up only getting one workout in, so I actually repeated it the next week.
Additional Workout Programs
Also included within the app (and at no additional charge) are four other programs. You can incorporate one of these workouts into your weekly routine if desired, or do the entire 12-week program.
Body & Mind – a yoga-based program
BBG Stronger – a program similar to BBG, but is gym-based and utilizes more machines and equipment
PWR – also a gym-based program, but incorporates more resistance training and less cardio for those looking to build muscle
Post-Pregnancy – a program to help new moms increase their strength and ease back into a fitness routine
Meal planning
There’s a section with customizable daily meal plans and recipes. Although it’s a nice concept, many of the recipes require a lot of ingredients, are time consuming to make, and/or are things I don’t like to eat, so I don’t use this feature, but I think a lot of people do and enjoy it.
Community Forums
Something that really sets the Sweat app apart from other fitness apps is that there’s a huge community always posting in the forums–everything from asking questions, to posting progress photos (which there are thousands of), to providing motivation and advice. You can search previous conversations as well as start your own thread. The community is very active, motivational, and supportive which is nice when you need a push in the right direction. In addition to the community within the app, lots of girls are also very active on Instagram.
Progress Photos
One of the sections is dedicated to capturing and saving your own progress photos. It helps you keep track of your weight and which week of the program you’re on when the photo was taken.
The Girl Who Started It All
Something I really like about BBG is that Kayla Itsines, who originally began her career as a personal trainer, manages her social media accounts herself and is very down-to-earth and relatable when she posts on Facebook, Instagram, and her blog. Her positivity and excitement for those making progress and achieving their goals is so genuine.
Rather than obsessing over workouts, counting calories, or sticking to restrictive diets, she promotes both a physically and emotionally healthy lifestyle. She doesn’t count calories, eliminate food groups, or obsess over anything. She simply emphasizes taking care of yourself, eating good foods, getting enough sleep, drinking water, exercising, etc., which for me is so much more maintainable than the alternative.
Does it work? Is it worth the money?
The short answer is yes!
But here’s my long answer too. Two weeks into the pre-BBG workouts, I went on the best run I’d experienced in years and and by far the longest, most pain-free run since I stress fractured my hip. My legs had never felt stronger and it was during that run I became sold on BBG. Just two weeks in, I already felt like a better runner, which is very important to me because running is truly my favorite type of exercise! My runs since then have just gotten better and better.
Now over six weeks into it (four weeks of pre-BBG plus two weeks of BBG), I’m continuing to get stronger. My legs are more muscular and I don’t get as sore after workouts anymore. I’m able to do more reps without stopping and I recover more quickly. I’m super excited for the upcoming weeks and to see the progress I’ve made!
If you do the workouts and eat a healthy diet (whatever that may be for you), you will get stronger, you will get faster, and you will increase your endurance. Will you see physical changes quickly? Maybe, maybe not. But if you’re consistent, you will see progress. (Check out #BBGtransformation and #BBGprogress on Instagram for some amazing motivation and proof that the program works if you stick to it!)
As for if the program is worth the money, it comes out to $10/month if you pay upfront for a one-year subscription. Since you don’t need a gym membership or any equipment to do these workouts, $10/month is worth it for me. It’s sort of like having a personal trainer who is accessible whenever and wherever I want to work out, not to mention there are so many useful features within the app. If you opt to pay month by month, it’s $20/month, so you’ll have to decide if that price is worth it to you.
You can get a month free trial (rather than just a week) if an active BBG subscriber invites you, so let me know if you’re wanting to try it! If you’re hoping to change up your workout routine, are needing some guidance, or are seeking motivation, I highly recommend the BBG program!