Kayla Itsines Bikini Body Workout Routine, Fitness & Diet Plan

Last Updated on December 24th, 2020

Born on 21 May, 1991 in Australia, Kayla Itsines is a strong woman born with a purpose in life. She is the author of a number of e-books, the most famous being titled “Bikini Body Guides” and is a personal trainer, as well as online workout training and diet plan provider. Kayla provides online training as well as consultation through an app titled “Sweat with Kayla”. In short, she is an Australian health and fitness author cum personal trainer and an entrepreneur. She is one of the most influential trainers who have supported millions of women to lead a healthy and fit life.


Best Fitness Trainer of Australia
Best Fitness Trainer of Australia


Itsines discovered her interest in playing basketball during her childhood. To her bad luck, she was an underweight and unhealthy kid in her childhood. When she was just 15 or 16 years of age, she received a medical advice that she might suffer from infertility in future when she will grow up to adult. This was because Kayla has undergone a surgery for endometriosis in her young age.

But, Itsines didn’t gave up and instead by surfing internet she came to know that the only way to get rid of infertility problems is by keeping the body completely fit and healthy. So, she started working out at gym thus by dropping her original plan to become a beauty therapist. She also graduated from “Australian Institute of Fitness” in order to become a personal trainer.

Kayla Itsines Bikini Body
Kayla Itsines Bikini Body

Forbes ranked Kayla as the “Number One Fitness Influencer in the World”. She has a total of fourteen million followers on her Facebook account and more than seven and half million followers on her Instagram account.

Itsines started her journey by giving advice to girls on how to get into perfect shape. So, don’t you want to check out the body stats of such a trainer who trains the world on how to get into shape. Let’s check out the latest vital stats of Kayla Itsines Bikini Body, founder girl.

Kayla Itsines Bikini Body Vital Stats:

Height – 5 feet 4 inches or 164 cm

Weight – 115 lbs or 52 kg

Breast Size – 34 inches or 86 cm

Waist Size – 24 inches or 61 cm

Hips Size – 35 inches or 89 cm

Dress Size – 2(US)

It is definitely not easy to attain such perfect stats without hard work. Proper Exercise with healthy foods alone can help you to stay healthy and in shape like Kayla.


Kayla Itsines Diet Plan:

Kayla revealed that “getting up early in the morning is the key for success” in an interview with Business Insider. She also added that she wakes up by 6 a.m. in the morning. Her usual way of starting work is as follows:


Diet Plan by Kayla Itsines
Diet Plan by Kayla Itsines


Kayla takes something to eat before she trains her morning client. It is then followed by the breakfast which is two pieces of bread, scrambled eggs – two or three in number, green tea, and chili kale which is then followed by a Turkish coffee.


Kayla itsines Nutrition diet
Kayla itsines Nutrition diet


She always prefers to do her workouts in the afternoon and she mainly prefers to take Sushi for the lunch and mostly chicken sandwich.


Kayla Itsines cooks both for herself and her partner Toni. She loves to cook pasta, pizza, or a roast specialized dinner.


Also, her advice to have a super fit body is that “Do not consume deep fried items, since they are not at all healthy for your body“.


Kayla also doesn’t like to consume wine with dinner. In fact, she has not touched wine for the past several years. And she also appeals her clients to not to drink any sort of hard drink, since they gets mixed up with blood and may cause several disorders.

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Kayla Itsines Bikini Body Workout:

Though Kayla herself has achieved a perfect body shape, yet she never misses her workout even for a single day. All the sessions provided by her are still a part of her daily workout regime.


Kayla Itsines Work Out
Kayla Itsines Work Out


For Kayla, workout is not just to maintain her body shape, but it is more important to her because she wants to stay fit and stand as an example in front of those who are suffering and are not able to fight.


In her BBG (Bikini Body Guide) Kayla has divided workout into three parts.

First Part – From 1st week to 4th week

Second Part – From  5th week to 8th week

Third Part – From  9th week to 12th week


All these parts have four sets of exercises.


Workout Tips by Kayla Itsines
Workout Tips by Kayla Itsines

Set 1Resistance Exercise – Exercise that helps increase muscular mass, strength, endurance and tone. Example – free weights, weight machines, weighted balls


Set 2 – LISS (Low Intensity Steady State cardio) – To build stamina, improve cardiovascular activity and reduce that extra stubborn fat on lower belly. Example running on treadmill on same speed for an hour.


Set 3 – HIIT (High Intensity Interval Training) – To workout continuously without breaks to burn fat fast. Example – a compilation of several set of exercises with repetition, that concentrate on same body part.


Set 4 – Stretch – Exercise that involves stretching of body. It helps fight stubborn fat and also adds flexibility to body and improves body posture. Example Jumping jacks, tight core rotations, arm crossover.


Now these four set of exercises are to be done on day wise basis (different for different weeks). Below is the given chart that will better explain the process.


Bikini Body Workout Chart
Bikini Body Workout Chart


Kayla shares some special tips with her clients to stay fit. Some of them are:

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Kayla Itsines Fitness Tips:

Kayla Itsines Fitness Plan
Kayla Itsines Fitness Plan
  • To maintain a good shape, one has to eat well and exercise.
  • Through her e-books and app she state that a 28 minutes cardio workouts can make your muscles shake.
  • To gain confidence, you need a flat-stomach.
  • Having Kale salad will give you more vitamins to your body.
  • Also, when lifting weights, do not overdo repetitions, it will help your body stay strong.


Kayla Itsines is the type of woman what others want to be like. She launched her second book titled “The Bikini Body Motivation & Health Guide” in August 2017. Do checkout this book if you are following Kayla Itsines bikini body fitness routine.


To know more about her you may follow her on Facebook, Instagram and Twitter.


I would love to hear from you. Do write down in comments section below if you have any query or would like to know something more about Kayla. And do not forget to share it if you liked it.


Find The Healthy You…!!

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