15-minute bikini workouts

Stand out on the beach this summer, as Dax Moy shows you how to achieve a bikini-ready body to be proud of!

Can you believe it? Summer is here already! If you're like most people, you're probably picking out your holiday clothes and thinking ahead to when you can finally hit the beach, soak up some sun and get some well-earned R and R.

But then it hits you. Sun, sea and sand all equal skimpy clothes and to make the most of those you've gotta have a body to go with them. Panic!

Baring all on holiday is often a terrifying prospect for many of us. Honestly! If you feel self-conscious about your hips, thighs, stomach or, indeed, anywhere, then it's likely that your holiday will be spent in a mild (sometimes not so mild) state of paranoia that can actually detract from your enjoyment of your time away from work. Instead of relaxing and enjoying your freedom, you're doing the 'does my bum look big in this?' bit.

Well, there are plenty of things that you can do if you're willing to put forth a little effort over the coming weeks. No, strike that. You'll have to put forward A LOT of effort if you're going to pull this off in time.

First of all, I want you to take out your diary. Starting today I want you to find at least 15 minutes each day where you'll be able to carry out your conditioning programme. Actually make the effort to put this time into the diary, just like you would for any other appointment. In fact, this is more important than any other appointment because it's with yourself.

I can hear some of you saying, 'But I really don't have the time to do this every day!' To that I say, 'Rubbish.' If you can't even find 15 minutes, then you're simply not trying! Fifteen minutes is the minimum amount that you'll need. Ideally it'll be twice this amount.

Next, go to your food cupboard and get rid of all of the processed food that you've been storing up. If it's got an 'E' or a number in the ingredients list, it's got to go. From now until your hols you'll be consuming only 'real' food. Any meat, any veg or any fruits, as long as they aren't preserved in any way.

Why? The preserving processes that are used on foods make them 'anti-nutrients', with many of them having similar properties to modern plastics. These foods wreak havoc on the digestive and immune systems and can lead to overeating and increased fat storage.

Cleaning up your diet, even without restricting your calorie intake, is a fantastic way to change your appearance. After all, we've all heard the old adage 'you are what you eat', haven't we?

And now for the actual workout.

I know what you're thinking. 'How can I possibly make a difference in just 15 minutes a day?' Sounds a bit like one of those dodgy infomercial promises, doesn't it? Well, sure, if I were promising results without effort - but that's not the case here. In fact, you're going to have to put forward lots of effort to make this work. We're talking consistency and intensity here, which is normally what's missing in most people's programmes.

Note: I'm assuming that there are no orthopaedic or medical problems present. If there are, then you should consult your primary healthcare provider or a certified personal trainer before commencing the programme

Day one
Warm up with some brisk walking, stair climbing or skipping for about three minutes. Perform the following circuit for 30 seconds of each exercise with 30 seconds rest:

Squats
Shoulder presses
Abdominal curls
Lunges
Push-ups (or kneeling variation)
Dumbell rows

Repeat the circuit twice.

Now, be sure to build up to this, so don't go all-out for the first couple of workouts. However, intensity is important, so as soon as you feel able, you should really start putting forward as much effort as you can into each 30 seconds. At the end of the circuits, stretch out each muscle for about 30 seconds.

Day two
This is your CV day. Choose any two or three activities from the list below and perform three-minute 'bursts' of high effort. Rest for a minute or two in between and then move onto the next activity.

Power walking
Running
Sprints
Stair climbing
Cycling
Skipping
Martial arts punch and kick combinations
Rowing

Or any other CV activity that you may enjoy.

Simply alternate these two days between now and your holiday. If you feel that you may be overtraining or not recovering, then add a third day where you simply stretch out your tight or sore muscles to aid their recovery.

You may be thinking that this approach sounds too simple to yield any significant results, but you'd be wrong. In fact, simplicity is the main reason that this approach works. And it really does work!

Give the programme a fair try and dedicate 15 minutes a day to these exercises and I guarantee you'll be in far better shape for your holiday than you are right now. The alternative, of course, is to do nothing, hope for the best and spend your holiday worried about your wobbly bits. The choice is yours and only you can make a difference, so start now. Today!

See you on the beach!

See the rest of our Bikini Body special:

Banish bad food habits with our bikini-friendly diet plan

Get a bikini body in six weeks

Fake it, don’t bake it with our self-tan guide

Take the body confidence test

Get more diet, health and fitness tips from our sister magazines Zest and netdoctor.co.uk

 

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