30-Day Bikini Workout

So girls! Summer is coming faster than you think and we want to look really crisp this year. But how does a summer diet work? In addition to a healthy diet, exercise is essential to achieve a bikini figure quickly.

Do you want to lose weight fast? With our 30-day bikini workout, problem areas don’t stand a chance. Here we go!

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Bikini Workout Part 1: Cardio Session

You don’t have to spend hours on the treadmill to burn fat and lose weight. The fastest way to lose pounds is with intense HIIT training. That means your workout to lose weight should be short and crisp rather than hours long and moderate. If you can keep up this bikini workout cardio unit, you’ll be done after 30 minutes and only have to train three times a week to get a bikini figure quickly.

minute – 0:00 – 4:00
Workout Intensity – Warm-up at medium intensity (conversation is possible without any problems)

minute – 4:00-5:00
Workout Intensity – Increase the intensity (You’re breathing heavily, it’s almost impossible to have a conversation)

minute – 5:00-7:00
Workout Intensity – Reduce the intensity back to medium

minute – 7:00-28:00
Workout Intensity – Repeat sequences (1-minute high intensity followed by 2 minutes reduced intensity)

minute – 28:00-30:00
Workout Intensity – Cool down at low intensity

Bikini Workout Part 2: Strength Exercises

In addition to cardio, your bikini workout should definitely include strength exercises to build muscle. Always do the following bikini workout exercises as sets of 12 repetitions each.

For example, you start with one set of mountain climbers, rest, then a second set of the same exercise, rest, and (if possible) a third set. Then comes the next exercise. Make sure you’re using weights that are really heavy enough to get you into bikini shape. Ready? Let’s start with bikini workout exercises for abs, buttocks, legs, and arms.

Our tip: support your body in building muscle with a healthy, protein-rich diet. You can also use protein shakes like our Fit Pro Whey Protein or our Shape Body Shake To fall back on.

Read Also Top 7 Inner Thigh Exercises

Abdominal workout: leg raises (stretched leg)

Starting position: Lie on your back on the floor or on an exercise mat with your arms close to your body.

  • Raise straight legs until they are at a 90-degree angle to your torso.
  • Slowly return to the starting position.
  • Repeat this exercise the number of times specified on your workout plan.

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