BBG Beginner: The First 8 Weeks, Week by Week

Millions of women have started here. The BBG programme — created by Kayla Itsines — changed how the world thinks about women's fitness. Not light cardio and crash diets, but real strength work that builds real bodies. Here's the complete beginner breakdown.

How BBG Works

Three resistance sessions per week, 28 minutes each. Two or three LISS (low-intensity steady-state) cardio sessions. One rest day minimum. Each resistance session is two circuits of four exercises, 7 minutes each, done twice.

What You'll Need

• A yoga mat
• A set of dumbbells (5–10kg to start)
• A jump rope (optional but great)
• A bench or sturdy chair

That's it. No gym membership required.

Weeks 1–2: Foundation

Focus entirely on form. Every movement should be controlled. It's okay if the circuits feel hard to complete in 7 minutes — that's normal. Rest 30–60 seconds between circuits.

Legs & Cardio Day: Squats, walking lunges, jump squats, broad jumps
Arms & Abs Day: Push-ups, tricep dips, commandos, leg raises
Full Body Day: Burpees, jump lunges, mountain climbers, squat jumps

Weeks 3–4: Building Capacity

Circuits should start completing within the 7 minutes. Reduce rest periods. Add a third set where possible. This is where most women notice their first real strength gains — you'll feel it in the stairs.

Weeks 5–6: The Mental Test

This is the wall. The newbie gains slow down, the routine stops feeling new. This is exactly when most people quit — and exactly when the real results are about to start. Push through. The adaptation is happening even when you can't see it.

"Week 6 is where BBG separates the women who transform from the women who almost did." — Kayla Itsines

Weeks 7–8: Your New Baseline

By now, the programme that felt impossible in week 1 feels manageable. The body has changed — not just visually, but structurally. Stronger. Better posture. The way you carry yourself has changed. This is the baseline you build everything else from.

After Week 8

Progress to BBG 2.0 — increased complexity, heavier loads, new movements. Or run weeks 1–8 again with heavier weights. Both work. The key is you don't stop.