30 Minute Full Body Workout!



Own up, ladies! Have you stuck to your resolution to hit the gym every day and sculpt your dream bikini bod? Don't worry; we've got an intensive and effective workout which will have you looking your very best all year round. All it takes is thirty minutes and you will be burning that pesky fat in no time. Plug on some good beats and let's begin:

Jumping Jacks

Although this is a simple exercise, it is also an easy way to get blood flowing and to speed up your metabolism. Start your exercise routine with fifty jumping jacks to get your heart pumping. Put your feet together with your arms by your side. Now, bend your knees ever so slightly and jump! While you are in the air, spread your legs to match the width of your shoulders (or a few inches more) and raise your arms up above your head. Now, jump back to your initial position (with your feet together and arms by your side) and repeat the routine fifty times. You will be a sweaty but energized mess by the end of it!


If you are trying to get the perfect bubble butt, squats are your answer. Pick up a dumbbell in each hand, stand with your feet shoulder width apart and your hands at your sides. Squat down as though you are sitting in your chair until your thighs are nearly parallel to the floor. Then, haul yourself up slowly and return to your starting position, taking care to keep your back straight as you go up and down. Fifteen repetitions each day will have your hips, thighs and booty looking like perfection in your sexy Bikini in no time.

Chest Press

Women are often guilty of skipping chest training entirely. While you don۪t need to go all out like a bodybuilder, chest presses are the key to strengthening your core. Lie back on an exercise bench (or any firm surface for that matter) and hold your dumbbells over your chest at arm۪s length with your palms turned slight inward. Your arms should form a ninety degree angle with your body. Lower your arms until the dumbbells are at level with your chest, hold them for five seconds and then push up to your original starting position. As time passes, you will find that you can easily go from doing fifteen repetitions to twenty repetitions a day.


Yes, yes, we are getting to your favorite part. It's time to work out those abdominal muscles; after all, when you don your teeny tiny designer bikini, it will be all eyes on them. The ideal abdominal work out is a combination of sit ups, crunches, leg raises and planks, increased incrementally over a period of time as your core becomes stronger. Start with a set of

  • 20 Sit ups
  • 20 Crunches
  • 15 Leg raises
  • 15 Second plank.

Each day, increase the numbers of repetitions by five until you reach one hundred sit ups (five sets of twenty repetitions), one hundred crunches (five sets of twenty repetitions), eight leg raises (four sets of twenty repetitions) and a sixty second plank. Hello, sexy stomach! Don۪t forget to stretch your body and cool down afterwards to prevent unwanted muscle injury.

For more fitness tips, have a look at Swimwear World on Pinterest.