Last Updated on July 5, 2017 by Femniqe
You’re trying to get your bikini body for summer but you find yourself skipping exercise during the week because of work schedules, kids and obligations.
And you can’t imagine spending an hour in the gym, then these workouts are perfect for you.
15-20 minutes in the morning and 10 minutes at night 3-4 days a week is perfect for staying fit and healthy with a busy schedule.
Fit these short workouts into your morning and evening, along with some stretching or yoga sometimes to achieve the bikini body of your dreams.
TIGHT AND TONED WORKOUT
This is a great starting workout to learn the exercises and get your body used to doing these high intensity intervals.
Make sure to do the set of exercises all the way through, without taking a break, for optimal results.
All you need is a mat and a determined attitude to get a total body workout for a tight and toned physique bikini body in no time.
Jumping Squats x 15
Pushups side to side x15
Burpees x15
Lunges x 12 each leg
Mountain climbers x50
Russian twists x50
V crunches x15
Plank x60 seconds
FAT BLASTER WORKOUT
This workout is designed to challenge every muscle in your body for optimal fat burning.
It will leave you dripping with sweat and reaching for that water bottle… but will give you results super quick!
How to do this workout: Do each exercise 20 times, rest for 60 seconds then repeat each exercise 19 times.
Rest 60 seconds and repeat each exercise 18 times. Continue until you get down to 1.
20 jumping jacks
20 pushups*
20 jump squats
20 chair dips
20 burpees
20 lunges (each leg)
20 mountain climbers
*pushups can be done on Knees
FLAB TO FAB IN 8 MINUTES
Each exercise lasts 30 seconds, with no breaks in between.
Once you finish the last exercise of sit-ups, take a 1-2 minute break, then repeat the set.
That’s 8 minutes. (I recommend using a timer on your phone such as the Interval Timer app).
Doing this bikini body workout is perfect before you head to work in the morning to get your blood flowing, which increases energy and will boost your metabolism. Want a longer workout?
Do this routine two more times, making it 24 minutes of high intensity training.
Do this 8-minute (or longer) routine 3x a week to see firmer thighs, a perkier butt, and toned arms.
Mountain Climbers
Burpees
Pushups
V-crunch
Jump squats
Bridges
Sit-ups
Lateral lunges
EXPLANATION OF EXERCISES
Here are some easy-to-understand explanations of each exercise included in these workouts. For further details or videos please check examples on YouTube.
JUMPING SQUATS
 Image: Lifevixen
Make sure your feet are aligned underneath your knees and that you can always look down and see your toes during the jump.
If you can’t see your toes, you are putting your knees at risk for injury.
Try sitting back into each squat, jumping up using your glutes and thighs, and then landing softly toe to heel.
PUSH UPS SIDE-TO-SIDE
Image: Newyorkgirlstyle
Begin in a plank position, hands right under your shoulders, elbows soft.
Do one push up to the center, then one over your right hand and one over your left hand.
Repeat this sequence 15x.
Modification: start in a plank position, and then drop your knees down, so that you are still creating a straight line at the crown of your head all the way down to the back of your knees, making sure your butt is never in the air.
BURPEES
Start standing. Crouch down so your hands are on the floor in front of your feet, and quickly push yourself out into a plank.
Then immediately jump up from the plank into a crouching position once again, and finally jump up into the air, raising your arms overhead as you jump as high as you can Repeat x15.
LUNGES
Image:Â abikiniaday
Start standing, feet hip-width distance apart. Step forward with your right leg, bending the left leg so that each leg is forming a 90-degree angle.
Be careful to place your right foot directly underneath your knee so that your toes are in front of your knee.
Do not let the left knee touch the floor. Press up through your right heel to return to standing. Repeat with the other leg.
MOUNTAIN CLIMBERS
Start in a plank, with your body in a straight line.
Pick your right foot up, bringing your knee as close to your chest as possible, and then quickly alternate legs 50x.
RUSSIAN TWISTS
Start sitting up on a mat with your knees bent, feet on the floor. Raise your feet off the floor, balancing on your butt.
Holding something heavy (anything you can find at home), keep your butt planted as you rotate the object around your torso side to side.
V CRUNCHES
Start laying on your back, legs straight in the air and arms overhead, by your ears.
Exhale to crunch up, bringing your legs and arms to meet each other in the center and raising your head and neck off the floor.
Return to the starting position. Repeat.
PLANK
The most important thing here is create a straight line down your body, pressing your back up in between your shoulder blades, and keeping your glutes tight so that your butt isn’t in the air.
Make sure your hands are directly below your shoulders.
LATERAL LUNGES
Image:Â healthier.qld.gov.au
Start standing with your feet slightly wider than hip width distance apart.
Step to the side in a lunge with your right foot, keeping your body and feet facing forward.
Keep left leg straight as you make a 90 degree angle with your right knee. Push off your right foot to return to standing.
Do the same on the left side.
BRIDGES
Lay on your back, knees bent, feet flat on the floor in line with your knees and hip bones.
Relax your shoulders, placing your arms long by your side Press through your heels to lift your butt and lower back into the air, squeezing your butt at the top.
Release down until just above the ground, and then squeeze your butt to lift again.
SIT UPS
Image:Â mudderella
Lay on your back, knees bent, feet flat on the floor in line with your knees and hip bones.
Raise your arms toward the ceiling and exhale to sit up, bringing your chest as close to your thighs as possible.
Reach your arms by your knees to help you up.
Keep the chest open and shoulders relaxed down your back.
Try to do this move with as little momentum as possible, keeping your feet firmly planted in the ground. Round your back to slowly lower back down, raising your arms toward the ceiling again.
Some More Tips For The Perfect Bikini Body
Workout in the morning before you have time to make excuses
The best thing to do is doing a quick 8-minute circuit in my pj’s before I take a shower.
This gets your blood flowing and will wake you up more than a coffee does.
Do squats every time you go to the bathroom
This is a sneaky way to get your bum looking amazing without stepping foot in a gym.
Bonus, the more water you drink, the more squats you’ll do! I always suggest doing 10 every time you hit the bathroom for a break.
Stop making excuses
Be real with yourself and think about why you want to change.
If you are serious about getting fit then you will make time in your day. If you really want a bikini body, you will do what it takes!
Put some fun in it
Finding an exercise you love doing will make you look forward to doing it each time,rather than dreading it.
Don’t like the gym? Then head outside for a group activity! Hate running? Try swimming or biking.
Working out doesn’t need to be something that you hate doing; rather it should make you excited.
Your road the perfect bikini body can be fun!
Have exercise be a reward, not some sadistic punishment
Alot of people look at exercise as something that is only to burn calories instead of something that makes you feel absolutely amazing.
If you find workout that you love, then it stops being all about calories and starts being about treating yourself.
HEALTHY HABITSÂ you must do
Follow the 80/20 Rule.
Eat clean (whole foods, unprocessed, fresh) and vegan / vegetarian 80% of the time.
Packaged and processed foods contain high amounts of salt and sugar that inhibits digestion and nutrient absorption, while also adding calories and fat (even in packaged foods claiming to be healthy!).
Start getting creative in the kitchen by looking up recipes and making your own versions of the foods you love.
The purpose of eating vegan/vegetarian is to avoid the salts/additives in meat processing and the bloating that results from dairy.
The other 20% is for those dinners with friends, indulgent snacks, etc. that help keep us all enjoying life.
Drink Water
Water helps curb cravings, speed up digestion, eliminate toxins and reduce bloating.
You should be drinking 2-3L of water per day, starting in the morning and constantly sipping throughout the day.
Try adding lemon to your water to help eliminate toxins and jumpstart your metabolism in the morning.
Steer Clear of Refined, Processed, Sugary and Salty Foods.
This requires reiteration because it’s so important.
Try to avoid buying anything packaged with health claims, because even if a product says it’s low fat, it will have WAY too much sugar to make up for the lack of fat.
These foods will make you bloat, and are also less satisfying because they have been processed so much from the original form.
Like a certain frozen food? Learn how to make it yourself from whole ingredients. You will feel more satisfied and will be less likely to eat in excess throughout the day.
“Sugar is one of the biggest roadblocks to getting a Bikini body.”
Smaller Portions More Frequently.
Your stomach is a lot smaller than most portion sizes available at restaurants and advertised in packaging.
Eating small portions 5-6 times a day is the best way to minimize bloating and curb cravings because you are constantly filling your stomach only to its capacity throughout the day.
Try packing your lunch for the day, and only eating half at a time, saving the other half for the next time you get hungry
Body Brushing
Body brushing is amazing for stimulating the lymphatic system and breaking up fat deposits.
It also helps to remove dead skin, leaving you with smooth baby-soft skin and allowing your skin to absorb products.
Pick one up at Walmart, Whole Foods, The Body Shop or any health food shop.
Make all your meals on Sunday
Use your free day to cook as much as possible for the week, packaging everything into single-serving containers, so that you can just grab your meals on your way out the door in the mornings.
By preparing everything in advance, not only will you save money by not over-buying groceries, but you will reducing your stress throughout the week by taking the worry out of your health.
Count colors, not calories
Too many people obsess over calories without thinking about the nutrient quality of the “low calorie” or “low fat” foods they are eating. Instead of worrying about calories, make sure you are eating as many colors as possible each day.
Fresh produce will make your meals beautiful, your body happy and your stomach full, without adding very many calories.
Prepare your healthy snacks in advance
While meal prep may seem straight forward, it might be easy to forget about snacks, even though snacking is when we normally binge or eat junk!
One of the best on-the-go snacks are popcorn (made in a pot with coconut oil, NOT from a bag),carrots/celery with homemade hummus, bell peppers, sliced fruit, and nuts.
Create your own trail mix with fruit instead of chocolate, make a mini Greek salad with hummus or get creative with popcorn seasonings!
Bag everything up at the beginning of the week, and never worry about snacking on junk again.
Learn one new recipe every week
Do you find yourself eating the same meals over and over again? Start bookmarking fun recipes, and trying one every week.
You may be tempted to try a bunch at once, but learning a new meal is a little more time and energy consuming, so limit yourself to one at a time so you don’t waste groceries.
Make the meal for friends and family, I promise they will all be impressed and grateful!
Smoothies
Fresh fruit smoothies are a great way to start your morning, and are an easy way to incorporate greens first thing!
Blend one or two fruits with a handful of leafy greens and some nut-milk or water and ice for a delicious, filling and energizing breakfast.
Starting your morning with a smoothie will boost your metabolism, reduce bloating and leave you feeling full longer so you won’t be as tempted to snack!
So if you have to rush out everyday and cant come up with a plan to achieve your dream bikini body then this guide will be your friend.
So bookmark it and out it into action!
That is how you will see results.