Home Weight Loss The 28-Day Bikini Body Workout Plan

The 28-Day Bikini Body Workout Plan

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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.

4-WEEK BIKINI BODY PLAN

WEEK 1

  • DAY 1LOW REPS: START
  • DAY 2STEADY-STATE CARDIO START
  • DAY 3HIGH REPS START
  • DAY 4STEADY-STATE CARDIO START
  • DAY 5MODERATE REPS START
  • DAY 6STEADY-STATE CARDIO START
  • DAY 7REST START

WEEK 2

  • DAY 8LOW REPS START
  • DAY 9STEADY-STATE CARDIO START
  • DAY 10HIGH REPS START
  • DAY 11STEADY-STATE CARDIO START
  • DAY 12MODERATE REPS START
  • DAY 13STEADY-STATE CARDIO START
  • DAY 14REST START

WEEK 3

  • DAY 15LOW REPS START
  • DAY 16STEADY-STATE CARDIO START
  • DAY 17HIGH REPS START
  • DAY 18STEADY-STATE CARDIO START
  • DAY 19MODERATE REPS START
  • DAY 20STEADY-STATE CARDIO START
  • DAY 21REST START

WEEK 4

  • DAY 22LOW REPS START
  • DAY 23STEADY-STATE CARDIO START
  • DAY 24HIGH REPS START
  • DAY 25STEADY-STATE CARDIO START
  • DAY 26MODERATE REPS START
  • DAY 27STEADY-STATE CARDIO START
  • DAY 28REST START