Bikini season may begin in the summer months, but preparing for the season should start months in advance. Bikini workouts are great for women that are already in pretty good shape but just need to do some toning and tightening up on the major zones --- glutes, thighs, belly and arms. The best bikini body workout program will be one that doesn't focus on spot training, but trains the entire body with a combination of cardio and strength-training exercises.
Bikini Body Workout 2007: Complete Cardio and Sculpting Routine
"Fitness" magazine features a bikini body workout developed by personal trainer, Morgan Luzier, co-owner of Balance Fitness studio in Minneapolis. This total-body workout is a 30-minute circuit that combines strength and cardio exercises. The workout entails alternating between performing a strength exercise --- squat, push-up, lunge, shoulder press, hip lift and three ab exercises--- for one minute and then immediately following up with a cardio movement --- jump rope, running in place, jumping jacks or any other moderate-intensity cardio --- for 30 to 60 seconds. Perform the circuit two times through to complete your workout. This cardio-strength combination can be done twice weekly with at least 48 hours of recovery between workouts. For an additional fat burn, include two to three days of cardio on your noncircuit days. Change up your workout after four to six weeks to prevent hitting a plateau.
2010 Bikini Body Countdown
"Shape" magazine's bikini body countdown is a five-month guided workout plan that includes various cardio and strength training, along with nutritional tips and meals. Each month gradually progresses to more challenging workouts to ensure maximum results are gained. In addition, at the beginning of each program, "Shape" includes a list of fitness equipment that is utilized for executing specific movements. This total-body transformation program is equipped with varying exercises designed to help motivate you, keep you on track and prevent static activity from occurring.
Bikini Ready in Four Weeks
"Muscle & Fitness Hers" has a four-week, total-body circuit that incorporates strength training and cardio. This workout is designed for a more experienced female that needs to perform more advanced exercises. The circuit entails several different exercises such as dumbbell swings, leg raises, stability ball push-ups and overhead squats, as well as mini circuits that focus on arms, shoulders and abs. This bikini workout would not be complete without intertwining a little cardio to accelerate results. The cardio can be performed on your favorite cardio machine in intervals of high -- one minute -- and low intensity -- 30 seconds -- bursts.
Tone Up For a Two-Piece
"Women's Health" magazine features a bikini ready workout routine designed by fitness expert Joe Dowdell, coauthor of "Ultimate You." The total-body circuit workout includes eight single-joint and multi-joint movements geared toward building lean muscle, toning, shedding body fat and increasing your heart rate. Perform each exercise for 10 to 12 reps and rest for 10 to 15 seconds between each exercise. Repeat the circuit two to three times each workout. This bikini workout program should be performed three times a week; allow at least 48 hours of recovery between each session. Incorporate two to three days of high and low intensity cardio to maximize the fat burning process.
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