Kayla Itsines Workout Routine, Diet Plan, Body Measurements

So, you want to achieve a bikini body like the global fitness sensation Kayla Itsines? The 27-year-old Australian personal trainer, entrepreneur, and author is known for sharing amazing body transformations on Instagram. The fitness queen is the creator of a series of ebooks, Bikini Body Guides (BBG), and a workout app named Sweat with Kayla. Her BBG workout program helps women around the globe achieve an ultra-slim body, along with a high level of fitness and strength.

Kayla Itsines Body Measurements

Height: 5’5” (165 cm) ; Weight: 125 lb

Bust: 34”; Waist: 24”; Hip: 35”

Kayla Itsines Workout Routine

Itsines follows a 28-minute-high-intensity BBG program three times a week. It includes workouts built from a set of 150 moves inspired by sports and physical training, focusing on toning abdomens, inner thighs, and arms while developing powerful legs and core strength. She tries to complement the vigorous workouts with two half-an-hour sessions of brisk walking. Itsines performs some mobility exercises (including shoulder sweeps, crab walk, crab reach, shin box, lunge with overhead reach, and wall squats) to warm up before starting her training sessions. Each 28-minute training session is broken up into 4 circuits.

Kayla Itsines 4-Week BBG Workout Program

Weeks 1 and 2

Day 1: Abs and Arms (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Push Ups on Knees (reps: 10)
• Straight Leg Raises (reps: 10)
• Heel Taps (reps: 10)
• Plank (30 sec)

Circuits Two and Four (7 min each)

• Lay Down Push Ups on Knees (reps: 10)
• Single Leg Raises (reps: 10)
• Ab Bikes (reps: 10)
• Commandos on Knees (reps: 10)

Day 2: 30-minute Brisk Walk

Day3: Lower Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Bodyweight Squats (reps: 10)
• Stationary Lunges (reps: 10)
• High-Knee Crunches (reps: 16)
• Sit Squats (reps: 10)

Circuits Two and Four (7 min each)

• Alternating Lunges (reps: 10)
• Sumo Squats (reps: 10)
• Donkey Kicks (reps: 10 each leg)
• Mountain Climbers (reps: 20)

Day 4: 30-minute Brisk Walk

Day 5: Full Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Squats (reps: 10)
• Half Burpees (reps: 10)
• Side Crunches (reps: 10 each side)
• Bent Leg Raises (reps: 10)

Circuits Three and Four (7 min each)

• Raised Leg Sit Ups (reps: 10)
• Lay-Down Push Ups on Knees (reps: 10)
• Mountain Climbers (reps: 20)
• Reverse Lunges (reps: 10)

Day 6: Yoga Workout

Day 7: Rest

Weeks 3 and 4

Day 1: Abs and Arms (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Push Ups (reps: 10)
• Straight Leg Sit Ups (reps: 10)
• Tricep Push Ups on Knees (reps: 10)
• Straight Leg Raises (reps: 10)

Circuits Two and Four (7 min each)

• Mountain Climbers (reps: 30)
• Toe Taps (reps: 10)
• Shoulder Taps (reps: 10)
• High Plank (30 sec)

Day 2: 30-minute Brisk Walk

Day 3: Lower Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Walking Half Burpees (reps: 10)
• Backward Lunge and Knee Lifts (reps: 10)
• X Jumps (reps: 10)
• Forward Lunges (reps: 5 per leg)

Circuits Two and Four (7 min each)

• Jump Squats (reps: 10)
• Alternating Lunges (reps: 5 per leg)
• Modified Burpees (reps: 10)
• Squats with High Knee (reps: 10)

Day 4: 30-minute brisk walk

Day 5: Full Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Split Jumps (reps: 10)
• Push Ups (reps: 10)
• Toe Taps (reps: 10)
• Snap Jumps (reps: 10)

Circuits Two and Four (7 min each)

• Jump Lunges (reps: 10)
• Sumo Squats (reps: 10)
• Straight Leg Sit Ups (reps: 10)
• High Knees (reps: 20)

Day 6: Yoga Workout

Day 7: Rest

Kayla Itsines Diet Plan

Itsines has always been a big fan of the Mediterranean diet. In a recent interview, she has revealed that a balanced, Mediterranean diet plan works for her body, and it is a part of her Greek heritage. During the beginning of her pregnancy, she made few adjustments to her normal nutrition plan and ate more dry foods than she usually would. After 23 weeks, she switched back to her regular eating plan that includes plenty of fresh veggies, fruits, grilled meat, rice, and olive oil. Here’s her detailed daily meal plan:

• Breakfast: Kale and scrambled eggs on toast or spinach and mushrooms on toast
• Lunch: Whole-wheat wrap, tomato, cucumber, lettuce, and tzatziki dressing, homemade chicken gyros
• Post-Meal Snack: Fresh seasonal fruits
• Dinner: Grilled lamb or chicken, grilled vegetables with olive oil, brown rice
• Occasional Sugar Cravings: Greek yogurt and honey

Kayla Itsines Workout Video