How To Have A Bikini Body Now

How To Have A Bikini Body Now

ok – so summer is just getting started.

You want a bikini body right away. It doesn’t mean you have to be wearing a bikini to show it off.

Plus, it’s so easy to start with the motivation to get the body you want, and then slowly lose it as you’re unable to keep up the momentum.

That’s totally normal.

However, if you want to get started working out and keep it up, you need some kind of plan. You need a good plan. You need this plan.

This plan lasts for 3 weeks and all it takes are 30 minute workouts. Want to know how it works?

How To Get A Bikini Body

Every week, you’re going to do a total of 6 workouts. Two of them will be high intensity interval training to shred fat, two of them will be strength training workouts that tone your entire body, and two of them will be recovery workouts that are easier – so your body has time to recover. The order doesn’t matter but my personal favorite is alternating them 1, 2, 3, 1, 2, 3. Who knows! You could be different! The world is a magical place.

how to get a bikini body

The point here is that you’re going to be working out almost every day per week, which is a great way to build up the habit of working out and keep things going.

Try knocking them out in the morning (here’s how to be an early morning exerciser) to feel great for the entire day!

Workout #1: High Intensity Interval Training

If you’re looking for cardio, this is it. This is how you use high intensity interval training to massively burn calories, get your metabolism cooking into overdrive, and strengthen your heart and cardiovascular system (1).

You’re going to want to rotate between these 3 exercises. In the first week, you’re going to do these exercises for 20 seconds each, then rest for 60 to 120 seconds. In the 2nd week, bump up the time to 30 seconds each, and in the third week, bump it up again to 40 seconds each.

You’re going to want to do these as fast as you can – so you can get the most amount of reps in the prescribed time as possible. Remember – push yourself, but make sure your form stays good the whole time for the best results.

Exercise 1: Lateral Shuffle

Stand up straight, keeping your feet at hip width. Bend your knees, keep your chest and torso upright, and have your elbows bent at 90 degrees (2).

Take a wide step to your right, then bring your left foot to meet your right foot – then switch directions, stepping out with your left foot and bringing your right foot to meet your left. Keep alternating.

Exercise 2: Jump Squat

For this exercise, start with your hands behind your head and your elbows out, standing up straight with your feet at hip width (3).

Next, bend your knees until your thighs are almost parallel with the floor, and push your butt back and out. Keep your chest as vertical as you can, then jump as high as you can. When you hit the floor, lower back down into the squat and start the next rep.

Exercise 3: Horizontal Climber

Get in a pushup position, and keep your hands directly under your shoulders. You should be able to draw a straight line from your head to your ankles.

Next, keep your abs and core tight and bend your left knee and raise it up towards your chest. Then, return your left knee and repeat with your right leg, and keep alternating.

Workout #2: Tone Your Body

Here’s the strength training your bikini body is crying out for. After all, how can you get a bikini body without muscle tone?
This will help your body to maximize your heart rate, burn calories, and add lean muscle. Do each pair of exercises with a 30 second break in-between the pair. In the first week, do 1 set of each pair, the 2nd week do 2 sets of each pair, and the 3rd week do 3 sets of each pair.

Exercise 1a: Bent Over Row

Stand up, feet hip width apart, knees bent, and hold a pair of dumbbells so that your palms are facing towards each other.

Bend forward at your hips and pull the weights towards your chest with your shoulder blades back and together. Do 12-15 reps.

Exercise 1b: Lunges

Arms at your sides, feet hip width apart, chest straight up and down.

Next, step forward with your left leg and bend both knees until your right shin is parallel with the ground – you want to get as low as you can without touching the ground.

Push off with your left foot and go back to start position, then alternate legs. Do 12-15 reps.

Exercise 2a: Leg Lift Planks

Start off in the plank position. Have your forearms on the ground, with your elbows right under your shoulders, and your legs all the way directly behind you. Your feet should be hip width apart.

Next, squeeze your glutes (that’s your butt) and raise your left foot a couple inches off the ground. Hold it there for 2 counts, then slowly lower it and raise your right foot. Do 12 reps.

Exercise 2b: Resistance Band Axe Swings

For this exercise you’re going to need to use a resistance band. Have it secured above your head, then stand to the left of it with your feet hip width apart.

Turn your torso slightly to the right and reach up with both hands to grab the handle. You want your arms to be straight and above your shoulder.

Then, keep your arms straight and your back flat, and pull the handles across your body down to your left knee. Hold for one count and then slowly return to the starting position. Do 12-15 reps, then switch sides.

Exercise 3a: Weighted Dumbbell Squats

Stand up straight, feet hip width apart, and hold a pair of dumbbells at shoulder height. Push your butt and your hips back to go down in a squat, keeping your chest as straight up and down as you can.

Next, push off through your heels and return to a standing position, and push the dumbbells up over your head. Lower your arms back to the starting position, then repeat. Do 12 -15 reps.

Exercise 3b: Romanian Deadlift

Stand up straight, feet hip width apart, keeping your knees slightly bent. Hold a pair of dumbbells in front of your thighs with your palms facing inwards.

Use your hips to bend down until your chest is almost parallel with the floor, without rounding your back and keeping the weights close to your legs. Squeeze your butt as you slowly return to standing position. Do 12-15 reps.

Workout #3: Recovery Workouts

This workout is meant to be done fast – and it’s all about the stretching. You can’t go full intensity all the time, it just wouldn’t give your body time to recover.

Plus, you’ll be improving your posture and stretching out key muscle groups. Do each of these moves 2 or 3 times.

Exercise 1: Upright Chest Stretch

Stand up straight with your right side next to a wall. Bend your right arm at 90 degrees and put your palm and your forearm on the wall, then push your torso forward and stretch your chest for 30 seconds. Switch sides and repeat.

Exercise 2: Floor Superman Stretch

Lie down on the floor face down and reach your arms above your head, keeping them resting on the floor. You want a straight line from your arms through your shoulders, and have your palms facing each other with thumbs pointing towards the ceiling.

Next, squeeze your shoulder blades together and use them to raise your arms a few inches upwards. Make sure to keep your arms straight, hold them there for a one count, then slowly lower them back to the floor. Do 10 reps.

Exercise 3: Hip Stretch

Kneel down on your left knee and put your right foot flat on the floor in front of you, keeping your torso straight up and down and your hands resting on your hips.

Next, push your hips as far forwards as you can (while remaining comfortable) and keep your torso upright.

The stretch should come from the front of your left hip – hold it for 30 seconds and then switch legs and repeat.

Exercise 4: Simultaneous Hip Extensions

Lie down on the floor on your back and keep your feet flat on the floor with knees bent. Have your arms on the floor out to yours ides at a 45 degree angle, and keep your palms up. Next, tighten your torso and core and squeeze your butt to lift your hips up an inch off the floor.

Starting in that position, raise your hips up until there’s a straight line between your knees and your shoulders.

Hold for one count at the top, then go back to the starting position. Do 10 reps.

31 comments… add one
  • Kelly Barnes November 5, 2015, 9:12 am

    Thank you so much for these tips. I could use a little boost in the bikini body department :)

  • Jennifer Westfall November 5, 2015, 9:02 am

    HIIT is the best, fastest way to tone your entire body. I think it also helps to keep you on a good routine and now just add a healthy diet and you are all set.

  • Theresa Mark November 4, 2015, 2:45 pm

    I DO need a bikini body NOW. My friends invited me to a wedding in Mexico and I am going for sure! However, my body is more ready for winter in the north woods of Canada than the sunny beaches in Mexico !

  • Barbara Phillips November 1, 2015, 5:59 pm

    Bikini bodies are nothing to mess with :) They are so toned and sexy, sometimes I cannot keep my eyes off them!

  • Carol Coleman November 1, 2015, 5:39 pm

    I plan to move to the west coast next year, so getting a bikini ready body is going to be very important in a few short months. I think I can handle a 21 day workout as long as the results are what I need!

  • Shannon Morrissette October 31, 2015, 9:24 am

    Bikini body workouts are not enough for me. If I do not feel like I am getting a full body workout, then I do not feel I am doing enough.

    • Miriam Garica November 4, 2015, 2:58 pm

      I feel the same way and when I do not work myself in to a sweaty mess, I feel like it was NOT worth it.

  • Delores White October 31, 2015, 9:11 am

    If I can get my body to look good in a bikini in 21 days, I am going to do it. that is only three weeks and who doesn’t have time for that?

  • Rita Shaffer October 31, 2015, 9:00 am

    I thought Planks were the devil to begin with, but now I see the Plank Leg Lifts listed here. LOL. It does sound like a great way to tone, however.

  • Jeannette Williams October 30, 2015, 3:08 pm

    This is an awesome workout! Getting in shape for bikini season might not be that easy throughout the winter, but at least you have a jump start.

  • Terry Hill October 29, 2015, 9:36 am

    Summer seems like a long way away, but when you think about it, that bikini will be staring you right in the face. Time to take charge now and get in shape for next year!

  • Wanda Hansen October 29, 2015, 9:26 am

    I used to LOVE wearing bikinis, but now that I have had 3 kids, I am not sure I would want to see myself in one. Thank you for the motivation, however.

  • Ina Bello October 24, 2015, 9:07 am

    These are very intense workouts, but the one thing I am wondering is whether I have to do ALL of these or if I can pick and choose?

  • Theresa Opitz October 23, 2015, 10:55 am

    If I could get a bikini body like that in less than a month, I would be totally shocked. I am going to give it a try and see what happens!

    • Nita Garcia November 1, 2015, 5:49 pm

      You and me both! You have just 21 days to become a head turner? I do not care how good you look now, that is a lot to do in 3 weeks.

  • Michaela Thompson October 23, 2015, 10:43 am

    Bikini bodies are everywhere on the west coast. Does this mean that ALL of those hot chicks are working their bodies out like this?

    • Angelina Seeman October 30, 2015, 3:16 pm

      No kidding. It is also easier to keep a bikini body on the west coast. Better food, better weather and more of a reason to stay fit!

  • Rosa Barnes October 22, 2015, 2:36 pm

    Thank you for these awesome tips. I am going to get started now so that next summer my body is worth putting a bikini on.

    • Muoi Arevalo October 24, 2015, 9:20 am

      I do this every year. I never get the results that I want by the time summer comes back around though. I hate that!

  • Barbara Wolford October 21, 2015, 11:06 pm

    Getting a hot, bikini body is ALWAYS a major trial for me. It seem like it wold affect my way of life naturally with is a good thing!

  • Deanna Favors October 21, 2015, 10:43 pm

    Using resistance bands always freaked me out a little bit just because they could do some damage should they let loose.

  • Frances Hampton October 20, 2015, 2:13 pm

    I think if you give yourself like 3 months time to get your exercise routine adjusted, you can really get your body ready for a bikini by the summer. There is always hard work involved and once you realize that, you are in good shape.

  • James Singley October 16, 2015, 9:23 am

    Great tips. As a physical trainer in the summer months, I can see who these tips would easily boost the potential for you to have a bikini body!

    • Val Wood October 21, 2015, 11:03 pm

      Love my bikini body. If though it was a lot of work, it paid off in the end and I feel and look great!

  • Melissa Riggs October 16, 2015, 9:10 am

    This is an awesome workout. I like that you can basically customize it to your liking as long as you follow the basic rules.

  • Lila Lopez October 15, 2015, 8:07 am

    Bikini bodies are always a work in progress in my opinion. The less clothes that you wear, the more of yourself that you see and that can be making you think it is time to head back to the drawing board with your routine.

  • Joyce Burnett October 15, 2015, 7:55 am

    I saw the other post about high intensity interval training and that you brought it up again here. it does really work and if you are looking to shape up quickly, its a great thing to do.

  • Georgia Scalf October 15, 2015, 12:36 am

    I love myself in a bikini and even though I think I look great, there are other bikinis that look even better with a little more tone.

    • Devin Martinez October 22, 2015, 2:46 pm

      This is true. I would like to see how you look in a bikini :)

  • Angela Farmer October 15, 2015, 12:25 am

    Even though summer is over, I am already thinking about how good I am going to look next summer!

    • Florence Kelly October 20, 2015, 2:37 pm

      That is the why that I am. I get into the fall/winter months with a boo-boo lip and then start to think about the next time I am going to put on a bikini.

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