How to Get a Bikini Body in a Month

When you have only a month to get a bikini body, focus on full-body exercises and interval training. Full-body exercises include push-ups, squats and lunges and pull-ups. These exercises tone your body and help you burn more calories. Not only does interval training burn the most fat, but it helps to boost your metabolism to burn more calories even when not exercising. "After interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent and cardiovascular fitness increased by 13 percent," reports Science Daily.

Things You'll Need

  • Dumbbells
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Instructions

    • 1

      Make space in your schedule for six one-hour workouts weekly. It is important to let your body rest one day a week or you risk over-training, which can result in injury. Also, make sure to watch your calorie intake, as your diet will affect your end result. If you need help with diet, sign up with a weight-control program like Weight Watchers or find a nutritionist to assist you.

    • 2

      Start each workout with a five to 10-minute brisk walk in which you swing your arms in big circles to prepare your body for the upcoming moves. The first week's full-body workout should include knee push-ups, assisted pull-ups, lunges to the front and sides and crunches. Complete one to three sets of 10 to 20 repetitions, depending on your fitness level. The fitter you are, the higher the number of both sets and repetitions. Finish each workout with steady-state cardiovascular exercise such as jogging, biking or using an elliptical machine. The length of the cardio will depend on how much of the hour remains after you have completed your full-body exercises.

    • 3

      Add intervals to every third cardio session the following way: push yourself as hard as you can for two minutes, meaning to the highest intensity level you can sustain for that time period. Then, lower the intensity level to a comfortable pace for the next three minutes. Repeat this two-minute sequence four times the first week, five times the second, six the third and seven the last week. Do not do intervals every day because it stresses your heart significantly more than steady-state cardiovascular exercise.

    • 4

      Hold dumbbells in your hands while doing lunges and progress from knee push-ups to ones on your toes and unassisted pull-ups in week two and three. Do squats with dumbbells on your shoulders to make them more challenging, as well as wood chops with squats.

    • 5

      Increase the weights on your dumbbells in the fourth week for maximum results. For example, if you have been using five pound dumbbells, increase to seven or eight pounds. You may also add a minute to your intervals. At this point, you can do four sets of each exercise, 15 repetitions each set.