Okay girls & gals... I am going to work my butt of for next 4 weeks....if you ever need help w/a workout, check fitness magzine.com they have playlist to go w/every workout, diet plans, meal ideas, motivation stories and you can animate your own body what you would lookl like in a few weeks or month. Enjoy!!
Get a Bikini Body in 4 Weeks
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The Workout
Part 1: Fat-Blasting Strength Circuit
This ultra-effective routine tones every muscle in 30 minutes, with a special emphasis on your core. "When your abs and lower back are strong, you have a more stable base, so you can work your arms, chest, butt, and thighs more effectively," explains Tracey Mallett, author of Sexy in 6 and creator of our routine. Do this circuit 2 to 3 days a week.
Part 2: Cardio
Once weekly: Pick a cardio activity that really works up a sweat for a solid 45 minutes to an hour. Tired of the treadmill? The elliptical machine, swimming, and cycling are great options, too.
Twice a week pick one of the interval workouts below. These will keep your body challenged and help your muscles use oxygen more efficiently, so you work harder and blast more calories.
Option 1: Treadmill Intervals (35 minutes)
This interval routine burns more than 300 calories in 35 minutes. Use your rate of perceived exertion (RPE) to customize the workout for your fitness level, speeding up or slowing down accordingly.
Minutes | Speed (mph)/intensity | RPE* |
| 0:00–1:00 | Warm up (3.5) | 4 |
| 1:00–5:00 | Jog (3.5–5.0) | 5 |
| 5:00–6:00 | Speed up (6.0; raise incline to 0.5%) | 6-7 |
| 6:00–9:00 | Recover (5.5; lower incline to 0%) | 5-6 |
| 9:00–10:00 | Speed up (6.0–7.0; raise incline to 0.5%) | 7 |
| 10:00–13:00 | Recover (5.5; lower incline to 0%) | 5-6 |
| 13:00–14:00 | Speed up (6.0–7.0; raise incline to 0.5%) | 7 |
| 14:00–17:00 | Recover (5.0–5.5; lower incline to 0%) | 5-6 |
| 17:00–20:00 | Speed up (6.5–7.5; raise incline to 0.5%) | 7-8 |
| 20:00–23:00 | Recover (5.0–5.5; lower incline to 0%) | 5-6 |
| 23:00–24:00 | Speed up (6.5–7.5; raise incline to 0.5%) | 7-8 |
| 24:00–27:00 | Recover (5.0–5.5; lower incline to 0%) | 5-6 |
| 27:00–28:00 | Speed up (6.0–7.0; raise incline to 0.5%) | 7-8 |
| 28:00–31:00 | Recover (5.0–5.5; lower incline to 0%) | 5-6 |
| 31:00–35:00 | Cool down (3.5–4.5) | 3-4 |
*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above. |
Option 2: Do-Anywhere Intervals (30 minutes)
Do any cardio -- cycling, walking, running, using the elliptical machine, etc. Use RPE to find your pace. At RPE 5, you should be slightly breathless; at 7 or higher, speaking more than a few words becomes difficult.
Minutes | Speed (mph)/intensity | RPE* |
| 0:00–5:00 | Warm up | 5 |
| 5:00–6:00 | Increase pace | 5.5-6 |
| 6:00–8:00 | Recover | 5 |
| 8:00-9:00 | Increase pace | 5.5-6 |
| 9:00–11:00 | Recover | 5 |
| 11:00–12:00 | Increase pace | 6.5-7.5 |
| 12:00–15:00 | Recover | 5.5 |
| 15:00–16:00 | Increase pace | 6-7 |
| 16:00–19:00 | Recover | 5 |
| 19:00–22:00 | Increase pace | 6.5-7.5 |
| 22:00–25:00 | Recover | 5.5 |
| 25:00–28:00 | Increase pace | 6-7 |
| 28:00–30:00 | Cool down | 3.5-5 |
*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above. |
