Kayla Itsines, creator of the BBG (Bikini Body Guide) app and female fitness sensation, inspires girls everywhere to get in shape and "Sweat with Kayla." For those who don't know, the BBG is a 12-week fitness and nutrition program with effective BBG workouts that you can perform anywhere (even in your dorm) and recipes with shopping lists to help you stay on track.
On her Instagram, she regularly posts fitspo, transformations, easy-to-follow nutrition advice, and BBG workouts that require little to no equipment. Each workout post consists of 4-6 moves that you repeat for up to 28 minutes. Here's a list of some of my favorite workout posts that are sure to make you feel the burn.
1. For Full Body Strength
Forget "arms" or "legs" day. Like most of her BBG workouts, Kayla works multiple muscles at once. This one in particular seems to work ALL of them. She also mixes high-energy with sustained, controlled moves like a mountain climber-pushup combo to keep your heart rate up.
2. Build BB Abs
Planks, leg lifts, sit ups—this will work your abs from all angles. If you're looking for a workout to help tone your middle for bikini season, this is it.
3. Build a BB Bum
Just watching this workout makes my hammies sore. Medicine ball squats, lunges, and step ups really target those thigh muscles. She also mixes cardio and lower body by adding burpees.
4. Squats on Squats
Do you even squat? Do this workout and you'll find yourself squatting with every move. This workout is definitely tiring with those squat jumps and lunges jumps, but that's what makes it so effective.
5. Be a Track Queen
This BB workout feels like going running a marathon in place. Bicycles, butt-kickers, high-knees, and mountain climbers simulate non-stop sprinting. If you don't have a stationary bike or elliptical at home, this is the next best thing (if not better).
6. Top Floor Abs
If Kayla's adorable husky isn't enough motivation, think about the abs you're building with this workout. This ab workout in particular is nice if you don't have a lot of space and need a quieter workout with low impact.
7. For a Challenge
A more advanced circuit, this workout requires a lot of control, strength, and coordination. When I tried it, I could barely make it to the third set. But I felt extremely accomplished afterward.
8. Take Your Workout to the Next Level
After doing multiple BBG workouts, you start getting (slightly) more comfortable with similar movements. So why not step it up a level (literally)? Fight gravity even further by adding ankle weights.
9. Be a Bench Warmer
Staying off the floor as much as possible, this routine works every muscle and tests your balance. I love taking this BBG workout to the park and using the bench. No weights required.
10. Get Creative
When all the workouts seem to get repetitive, start getting creative with this BBG workout. She adds tuck jumps to her burpees, jumps to her planks, and switches her mountain climbers to touch opposite arms. Working out should never be boring, and Kayla makes sure of it.