Last week I crossed the finish line of something I honestly wasn’t sure I’d complete: the 12-week BBG program by Kayla Itsines. If you’ve spent any time on Instagram, you’ve probably stumbled across BBG—it’s famous for those jaw-dropping transformation photos and its huge community of women cheering each other on. When I first started, I shared little updates here and there, and so many of you reached out with questions. Now that I’ve actually completed it, I thought I’d put together a little review—equal parts honest reflection and practical tips for anyone curious about trying it out.
Spoiler: it was harder than I imagined, but also more rewarding.
What Exactly Is BBG?
BBG (short for “Bikini Body Guide”) is a circuit-based training program. Each workout is typically 28 minutes long, broken into circuits of exercises that you repeat. It sounds deceptively simple on paper—28 minutes doesn’t sound like much!—but the intensity is real. You’re moving quickly, pushing your muscles to their limits, and dripping in sweat by the end.
There’s a lot of structure built into the program, which I appreciated. Three resistance workouts a week form the core, but there’s also room for low-intensity cardio (think walking or light jogging), stretching, and rest days. I liked that it wasn’t “all or nothing”—the balance made it feel more sustainable.
The First Few Weeks
Let’s be honest: the beginning was rough. Those first sessions humbled me in ways I didn’t expect. I thought I had a decent baseline of fitness, but burpees and jump squats have a way of putting you in your place. I remember finishing my first workout and lying flat on the floor, wondering how I’d ever survive twelve weeks of this.
But something shifted around week three. My body started to adapt, and while the workouts were still challenging, I no longer felt like I was being steamrolled every time. I noticed small improvements—fewer breaks, better form, and this satisfying soreness that made me feel stronger instead of defeated.
What I Loved About It
The biggest win for me was the efficiency. As someone who struggles to carve out long stretches of time for the gym, 28 minutes felt manageable. I couldn’t talk myself out of it with the excuse of “I don’t have time.” Everyone has half an hour.
I also loved the sense of progression. Each week builds on the last, and you really do feel your strength increasing. Push-ups that felt impossible at the start became less daunting, and by the end, I could do more reps than I’d imagined. That feeling of capability—of seeing what your body can actually do—is addictive.
And then there’s the community. Even though I wasn’t posting daily progress updates, just scrolling through the #BBG tags on Instagram gave me a boost. Seeing women all over the world grinding through the same circuits was surprisingly motivating.
The Challenges
That said, it wasn’t all sunshine and endorphins. Some weeks felt like slogs, especially when life got busy. The workouts are quick, but they are intense, and you need real mental discipline to press “go” when you’re tired or stressed.
The repetitive nature of some circuits also wore on me. You get familiar with the moves—squats, burpees, push-ups, lunges—and while that’s great for tracking progress, it can feel monotonous. Mixing in outdoor runs, yoga, or a dance class helped keep me from burning out.
And let’s not forget the soreness. Especially in those first few weeks, I lived in a constant state of waddling around with aching legs. It does get better, but the “BBG walk” is definitely real.
Results—Inside and Out
So, what did I actually get out of it? Physically, I can see more muscle definition in my arms and legs, and my core feels noticeably stronger. I didn’t go into BBG with a weight-loss goal, but I did slim down in places that surprised me (hello, obliques).
More importantly, the mental shift has been huge. Finishing the program gave me a confidence boost I wasn’t expecting. It proved to me that I can stick with something tough, even when I wanted to quit, and that feeling carries over into other parts of life.
Would I Recommend It?
Absolutely—but with caveats. If you’re brand new to working out, it might feel discouraging at first. The moves are high-impact, and there’s not much hand-holding. But if you go in with patience, the willingness to modify when needed, and the understanding that progress doesn’t have to look like Instagram before-and-afters, it’s a fantastic program.
If you’re short on time, craving structure, and looking for a challenge that will push both your body and your mindset, BBG is worth it. Just don’t underestimate those 28 minutes—you’ll feel every single one.
Final Thoughts
Finishing BBG hasn’t turned me into a fitness influencer, and I still don’t love burpees (I doubt I ever will). But it has given me a new appreciation for consistency and for celebrating progress in small, incremental steps.
I’m not sure if I’ll dive straight into another 12 weeks, but I do know this: the program got me moving, sweating, and surprising myself in the best way. And honestly? That’s the kind of result I was hoping for all along.
