Women's Fitness : 28-DAY BIKIN

This one-month workout plan will help you achieve your summer body goals.

Challenge yourself to get your best-ever bikini body this year! Our four-week program is designed to blast fat, boost metabolism and build muscle, getting you in knockout bikini body shape in record time. Ready? Set? Get after it.

1. HIGH AND LOW

Studies show that combining heavy and light weights in a weekly training split helps transform the body more effectively than relying solely on one or the other for weeks at a time. High-rep workouts done with lighter weights burn tons of calories during the session, while low-rep workouts with heavier weights increase calorie burning for 24 to 48 hours afterward.

2. TURN UP THE HEAT

This program employs both a weekly heavy-weight/low-rep workout and a light-weight/high-rep workout—as well as a third workout using moderate weights for good measure—to give you a completely new full-body workout every other day of the week. You’ll turn up the heat on your fat cells even more by adding 20–30 minutes of high-intensity interval training (HIIT) immediately after each training session. It’s not for the faint of heart— ut then, neither is that bikini.

3. REST

Fatigued? That’s what recovery days are for. On the days between each lifting session, all you have to worry about is one 45-minute session of cardio, staying between 65 and 75 percent of your maximum heart rate. That, and getting ready for the next day’s workout.

4. SWITCH IT UP

Using a different method every time you hit the gym and different exercises in each workout will keep your body in a near-constant state of shock for the entire four weeks. If you find the workouts becoming slightly easier from one week to the next, however, just increase weights on your superset and triset days, or increase the reps in the circuit.

Your bikini called. It wants to know if you'll be meeting it like you promised last year year—you know, with a killer beach-ready body and all?

If that question just set off your panic alarm, don't worry! It's never too late to get down to business and make super strides toward your dream physique, so let's get you started now.

As a seasoned fitness model, I know the secret sauce to whip my body into shape during crunch time: discipline, a proper training program, and a fork—with which to eat nourishing foods, of course!

OK, perhaps these aren't so secret, but they are key ingredients in the recipe for beach-body success. I'll lay out a workout, nutrition plan, and supplement guide for you. All I ask in return is your full commitment for four weeks!

4 Weeks To Beach Ready

Whether you have a vacation planned or just want to prep for summer, with four weeks you can get into beach-body shape. You'll do the same workout split with the same exercises for the whole month to hit your entire body, but each week you'll ramp up the intensity through the use of supersets, dropsets, and circuits, helping you sculpt muscle while burning a ton of fat.

HIIT Workouts

HIIT is designed to promote substantial fat loss in a short period of time, but in order for it work effectively, you have to really work at maximum effort! Before you begin, warm up for 5-10 minutes with some dynamic stretching or jogging.

During the actual HIIT workout, start off with a 1:3 ratio of work to rest. In other words, if you do a 30-second sprint, take 90 seconds to recover. Repeat this cycle for a full 20 minutes.

As you improve, cut your work-to-rest ratio to 1:2—such as 30 seconds of work followed by 60 seconds of rest—to boost intensity.

Each interval should be as intense as you can make it. Afterwards, cool down and stretch for 5-10 minutes to aid in recovery.