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.
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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.
Abdominal workout: mountaineer
Starting Position: Begin in the push-up position. Bend one leg and bring the knee under your hip.
- Change the position of the legs quickly and dynamically.
- Repeat the bikini workout exercise the number of times specified on your workout plan.
Abdominal workout: folding knife on the exercise ball
Starting Position: Place your lower shins on an exercise ball and assume a push-up position with your arms and legs straight.
- Keeping your torso and arms still, draw your knees toward your chest while exhaling.
- Then bring your legs back to the starting position.
- Repeat this exercise the number of times specified on your bikini workout plan.
Ab Workout: Spider Ups
- Begin the movement by lifting one foot off the ground. Twist the leg and bring it towards your elbow. Simultaneously lower your body and do a push-up.
- As you move back up, the leg returns to the starting position.
- Repeat the movement with the other leg.
- Repeat this movement as many times as your bikini workout plan calls for.
Abdominal Workout: Toe Extension
Starting Position: Lie supine on the floor or on an exercise mat with your arms stretched overhead. Your legs should be at a 90-degree angle to your torso.
- Raise your outstretched arms and try to touch your toes.
- Slowly return to the starting position.
- Repeat this exercise the number of times specified on your bikini workout plan.
Butt workout: leg raises
Starting Position: Kneeling on the floor or on an exercise mat with your arms outstretched, shoulder-width apart, and perpendicular to your body.
- Raise one leg, keeping it fully extended.
- Return to the starting position and repeat the movement with the other leg.
- Repeat this exercise as many times as indicated on your Bikini Workout Plan.
Butt Workout: Sumo Jump Squats
Starting Position: Standing with both feet placed wider than shoulder-width, toes pointing slightly outwards. Keep your head and back straight throughout the exercise.
- Lower your torso by bending your knees and hips. Hold your hands in front of your body.
- Continue the movement until the angle between your thigh and calf is a little less than 90 degrees. Now your hands should be touching the floor.
- Jump as high as you can and land in the starting position.
- Repeat this movement the number of times specified on your bikini workout plan.
Butt Workout: One-Legged Bridge, lying down
Starting position: Lie on your back on an exercise mat. Feet are flat on the floor, knees are bent. Your legs should be hip-width apart with your toes pointing away from you. Lift one leg and stretch it out.
- Perform the movement by lifting your hips and buttocks off the floor. (Try to hold this position for a few seconds, making sure your leg stays straight.)
- Repeat this bikini workout exercise as often as your training plan allows!
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Leg Workout: Large lunge
Starting position: standing. Keep your back straight throughout the exercise.
- Step forward with one foot and put your other foot down.
- Straighten the standing leg’s hamstring and calf by bending the knee until they form a straight angle.
- The rear knee should be virtually touching the ground when seated.
- Engage the quadriceps of your standing leg as you rise back to your feet and begin the process over again.
- Then it’s back to the beginning. Repeat the exercise with the second leg as a standing leg now.
- The bikini fitness plan specifies how many times you should do this activity.
Leg Workout: Adductor (inner thigh)
Starting Position: Sit on the exercise machine and choose weights that are comfortable for you. Place your legs on the leg pads, hold the handle and assume an upright sitting position.
- Slowly push against the weight with your legs to close your legs. Don’t forget to breathe properly.
- Hold the tension for a second and then slowly bring your legs back to the starting position.
- Repeat this exercise as many times as specified on your bikini workout plan.
Leg workout: straddle squats
Starting position: Find a platform about 25 cm high, and 30 cm wide and stand on it.
- Jump up and land with both feet on the ground.
- Crouch down.
- Jump up and land on the platform.
- Repeat this bikini workout exercise the number of times specified on your workout plan.
Abdominal workout: push-ups
Starting Position: Lie face down on the floor or an exercise mat with your arms outstretched, about 80cm apart, and at right angles to your body. Keep your back straight throughout the exercise.
- Allow your body to sink almost to the floor by bending your elbows.
- Push yourself off the floor and return to the starting position by tightening your chest muscles.
- Repeat this movement the number of times specified on your bikini workout plan.
Abdominal workout: jump push-ups
- Squat down and touch the floor with both hands.
- Jump your feet back while keeping your arms straight.
- Do a push-up.
- From the push-up position, bring your feet back into a squat position.
- Stand up.
- Repeat this movement as often as specified on your workout plan.
Abdominal workout: squat jump
Starting Position: Find a flat bench, stand on its right side and place your hands flat on its surface. Make sure your back is straight and your knees are bent.
- Jump over the bench with both feet at the same time. Try to land on the other side, level with your take-off position.
- When you reach the end of the bank, turn around and quickly jump back to the beginning.
- Repeat the bikini workout exercise the number of times specified on your workout plan.
Arm Workout: Seated cable rows
Starting position: Sit on the exercise machine and place your feet on the surface in front of you. Make sure your knees are slightly bent. Bend forward, grab the handle, pull it back slightly, and sit up straight.
- With your arms straight, pull the cable back until your torso is at a 90-degree angle to your legs. Your back should be slightly rounded and your chest should be extended.
- As you return to the starting position and exhale, your arms should be straight. (TIP: Don’t let the training device control you!)
- Repeat the bikini workout exercise the number of times specified on your workout plan.
Arm Workout: Lateral raises with dumbbells
Starting Position: Standing upright, feet hip-width apart, knees slightly bent. Place two dumbbells in front of your body.
- Raise the dumbbells to your eyes, keeping your elbows slightly bent while you do so.
- Slowly drop the dumbbells to the beginning position while maintaining control of your weights. (As you move, exhale slowly.)
- The bikini fitness plan specifies how many times you should do this activity.