Bikini Body Workout: What to Do to Achieve a Smoking Bikini Model Physique

A bikini body workout is something many women think about when trying to get their summer body ready or if they want to get in shape for an end-of-year vacation to a warmer, more tropical place with beautiful beaches.

The thought of being able to lounge around in a bikini while feeling confident in yourself is something that is incredibly desirable. But how do you change your body from how it is now to bikini ready just in time for the summer vacation?

Read on to learn how a bikini body workout plan and proper diet can help you achieve the body of your dreams.

Can I Get Fit in 6 Weeks as a Female?

This is rather unlikely for most women but with some consistent effort, you can make meaningful changes that can last for years to come. Before we get into the details of a bikini body workout plan, we must first dispel the notion that fitness/weight loss can be achieved through a miraculous quick fix. It takes effort over a long period of time and it is more of a lifestyle change than a quick fix. 

If you’ve been looking for a bikini workout plan for beginners, you’ve probably come across some ads and plans that promise to get you fit and even achieve abs in just 6 weeks or less. Unfortunately, this is a false promise.

Unless you’re already rather fit with very little body fat, there’s no way you can get incredibly fit through a bikini body workout plan at home or even in the gym in just 6 weeks. According to the CDC, healthy weight loss is a loss of just 1 to 2 pounds a week (1),  which equates to 6 to 12 pounds in the aforementioned 6 weeks.

With these calculations, we see that if you only need to lose 6 to 12 pounds to achieve your fitness goals and ultimate bikini body, then yes, you can absolutely get fit in this timeframe. However, if you need to lose more weight than this to achieve the body of your dreams, then 6 weeks is too short a timeframe for you to do so.

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How Do I Get a Bikini Body?

Contrary to what social media says and portrays, any body can be a bikini body if you’re confident about it. There is no one body type that is the ultimate bikini body. 

However, if you believe that shedding some extra pounds or even building some extra muscle is what will get you the bikini body of your dreams and boost your confidence while at the pool/beach, then you can do so by changing your diet and exercising using a full body bikini workout plan.

What Is the Best Diet for a Female Bikini Body Workout Routine?

The ideal diet for such a routine is one that accelerates fat loss and muscle building. It should also help your muscles recover during rest quickly. It should contain: 

• Lean Protein

This includes both plant and animal proteins such as beans and lentils, fatty fish such as salmon, tuna, herring, and trout, cottage cheese, Greek yogurt, poultry such as chicken and turkey, shellfish, tofu, and even protein powders. But remember to contact a medical professional before you get started on any supplements, even protein powder. 

Studies on the consumption of protein have shown that this macronutrient is beneficial for both fat and weight loss as well as muscle gain and strength, especially when combined with resistance training exercises (2, 3).

• Healthy Fats

Contrary to popular public options, not all fats are bad and eating fats won’t always lead to fat or weight gain. According to Harvard Health, the ‘good fats’ we should endeavor to add to our diets are monounsaturated and polyunsaturated fats (4). Monounsaturated fats are found in oils made from olives, peanuts, vegetables (basically canola oil), safflower, and sunflowers, as well as avocados and most nuts.

Polyunsaturated oils can be found in canola, corn, soybean, and sunflower oils as well as in tofu, fatty fish, and nuts and seeds, including walnuts, flaxseeds, and sunflower seeds.

In one study published in Nutrients in 2018, research showed that increasing the amount of monounsaturated and polyunsaturated fats in the diet helped the participants lose more weight. Researchers concluded that an increased intake of unsaturated fatty acids has beneficial effects on body weight and obesity (5).

Please note that while fat intake isn’t usually discussed a lot in terms of muscle growth, consuming healthy fats can still be beneficial for your bikini body workout plan. A recent study published in the Frontiers in Nutrition journal stated that consuming dietary fat can be beneficial for muscle mass and muscle strength in adults aged 20 to 59 (6).

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• Fruits and Vegetables

Studies have shown that an increased consumption of both fruits and vegetables is associated with weight loss and better weight management. Researchers have stated that this is because both fruits and vegetables can help control how often you eat, which leads to better calorie control. They are also rich in fiber, which helps with increased satiety and they are generally low in calories, glycemic load, and fat content (7, 8, 9)

• Complex Carbohydrates

As with fat, not all carbohydrates are bad, and choosing the right kind of carbohydrates is instrumental in helping you achieve your version of the best bikini body. Research has shown that complex carbohydrates are healthier and they can also facilitate weight loss and reduce the risk of obesity (10, 11).

If you’re doing a bikini competition workout plan, then complex carbohydrates are useful for you too. Remember that when you eat carbs, the body turns them into glucose which is then used as energy for normal day-to-day activities as well as in the gym when working out.

Studies have also shown that consuming carbohydrates can help with improved performance and muscle recovery through the replenishment of glycogen stores in the muscles (12, 13, 14).

If you’re not sure where to start in terms of your diet, here are some high-protein recipes you can choose from to accompany your bikini body workout for beginners plan (15):

Breakfast Options

• Breakfast egg wraps (Calories: 416, Fats: 20 g, Protein: 28 g, and Carbs: 31 g)
• Protein pancakes (Calories: 768, Fats: 32 g, Protein: 29 g, and Carbs: 91 g)
• Homemade protein shake (Calories: 352, Fats: 12 g, Protein: 27 g, and Carbs: 34 g)
• Blueberry and banana power smoothie (Calories: 156, Fats: 4 g, Protein: 7 g, and Carbs: 23 g)

Lunch and Dinner Ideas

• Vitality chicken salad with avocado dressing (Calories: 416, Fats: 28 g, Protein: 35 g, and Carbs: 6 g)
• Grilled chicken with quinoa Greek salad (Calories: 352, Fats: 20 g, Protein: 37 g, and Carbs: 6 g)
• Heart lean lamb stew (Calories: 408, Fats: 20 g, Protein: 38 g, and Carbs: 19 g)
• Baked eggs with beans, mushrooms, tarragon, and crème Fraiche (Calories: 426, Fats: 28 g, Protein: 35 g, and Carbs: 6 g)
• Cardamom chicken with lime leaves (Calories: 537, Fats: 17 g, Protein: 47 g, and Carbs: 49 g)

Snacks

• Healthy tuna lettuce wraps (Calories: 488, Fats: 16 g, Protein: 30 g, and Carbs: 56 g)
• Cauliflower and squash fritters with mint and feta dip (Calories: 323, Fats: 19 g, Protein: 10 g, and Carbs: 28 g)
• Bean and feta spread with Greek salad salsa and oatcakes (Calories: 364, Fats: 16 g, Protein: 14 g, and Carbs: 41 g)
• Pepper and walnut hummus with vegetable dippers (Calories: 302, Fats: 14 g, Protein: 14 g, and Carbs: 30 g)

Please remember to talk to a licensed nutritionist and doctor before you make any dietary changes. For intermediate and advanced exercisers, make sure the meals you’re eating fit your recommended macros, especially if you’ll be taking part in a competition after your workout duration.

What Does the Best Female Bikini Body Workout Look Like?

There is no one best way to structure a workout routine as ultimately, the best exercise routine is one that fits into your lifestyle. 

However, like your diet for the best bikini body, your bikini body workout should be one that supports both fat loss and muscle growth. 

Losing fat can help you look the way you want in a bikini and building muscle helps tone your muscles, giving you that fit look that many fitness models are known for.

Sample of a Bikini Body Workout Plan: Intermediate Level

The following is a 6-day split exercise program to help you sculpt the bikini body of your dreams. As the name suggests, the program is performed for six days, each day targeting a different muscle group. In addition to weight lifting workouts, this routine also includes some cardio workouts that will help with your cardiovascular strength and with weight loss.

Please note:

1. This routine is not beginner-friendly. As mentioned, this routine is best for intermediates who have been exercising for a while and who want to kick things up a notch by doing more complex exercises and lifting heavier weights.
2. This routine may not be the best for advanced weight lifters. We say this because the exercises may be too moderate and light for someone who is used to regular exercises with heavy weights.
3. Regarding age, this exercise program may be performed by any age level, so long as they can handle it.

Either way, we urge you to talk to your doctor and trainer first to get insight into whether this workout is for you. With that out of the way, let’s get straight into the program!

Bikini Body Workout Schedule

As mentioned, this is a 6-day split routine. Here are the body parts and muscle groups you should be exercising for each workout day:

1. Monday: Hamstrings, Quads, Calves, and Glutes
2. Tuesday: Shoulders, Triceps, and Abs
3. Wednesday: Back, Biceps, and Cardio
4. Thursday: Chest and Triceps
5. Friday: Abs and Cardio
6. Saturday: Compound Exercises
7. Sunday: Rest Day

Day 1: Legs and Glutes Circuit

Models are known for their well-sculpted legs. So when pursuing a bikini fitness physique, you will have to train your legs thoroughly. With this in mind, it would help if you also exercise your glutes. 

Here are some exercise options for building strength in your  legs and glutes: 

• Barbell deadlifts (Reps 8-10, Sets 2, Rest 45 secs)
• Smith machine hip thrusts with a resistance band around the knees (Reps 10-12, Sets 4, Rest 30 secs)
• Dumbbell Bulgarian split squats (Reps 10-12, Sets 3, Rest 30 secs)
• Lying leg curls (Reps 12-15, Sets 4, Rest 30 secs)
• Single-leg Romanian deadlift (Reps 12-15, Sets 3, Rest 60 secs)
• Goblet squats with dumbbells (Reps 10-12, Sets 3, Rest 30 secs)
• Calf raises (Reps 12-15, Sets 4, Rest 30 secs)
• Leg extensions (Reps 12-15, Sets 4, Rest 30 secs)

Day 2: Shoulders, Triceps, and Abs Circuit

These are arguably among the most intimidating areas for women to work out. This could be due to a lack of knowledge on what to do for these areas. However, you have nothing to worry about because we’ve chosen some great ideas for strengthening the shoulders, triceps, and abs for women. We’ve come up with the following:

• Dumbbell shoulder press (Reps 10-12, Sets 3, Rest 30 secs)
• Rope climb crunch (Reps 10-12, Sets 4, Rest 60 secs)
• TRX pendulum (Reps 12-15, Sets 4, Rest 45 secs)
• Cable overhead extension with rope (Reps 10-12, Sets 4, Rest 30 secs)
• Bent-over rear delt fly (Reps 10-12, Sets 3, Rest 30 secs)
• Dumbbell upright rows (Reps 12-15, Sets 4, Rest 45 secs)
• Kettlebell windmill (Reps 12-15, Sets 3, Rest 45 secs)
• Dumbbell shotput press (Reps 12-15, Sets 4, Rest 30 secs)

Day 3: Back, Biceps and Cardio

The target for this day is your back. In addition to performing these exercises, you’ll also perform cardiovascular activity for a minimum of 30 minutes. The activity is meant to increase your heart rate and help you burn more calories. You can choose between running, biking, swimming, or rope skipping. Ideally, an endurance workout that will keep your heart rate elevated for the entire 30-minute period. But for those back strength exercises, we’ve listed some options down below: 

• Parallel grip lat pulldown (Reps 10-12, Sets 4, Rest 45 secs)
• Underhand seated cable row (Reps 12-15, Sets 4, Rest 30 secs)
• High pulley cable face pull (Reps 10-12, Sets 4, Rest 60 secs)
• Renegade rows (Reps 10-12, Sets 4, Rest 30 secs)
• Eccentric bent over row (Reps 12-15, Sets 3, Rest 30 secs)
• Incline bench high cable pullover (Reps 10-12, Sets 4, Rest 30 secs)
• Reverse fly (Reps 10-12, Sets 4, Rest 30 secs)
• Dumbbell good mornings (Reps 12-15, Sets 4, Rest 30 secs)
• EZ bar bicep curls (Rep 12-15, Sets 4, Rest 30 secs)
• Dumbbell hammer curls  (Rep 12-15, Sets 4, Rest 30 secs)
• Dumbbell bicep curls (Rep 12-15, Sets 4, Rest 30 secs)

Day 4: Chest and Triceps

It’s time to tone your chest and triceps and we’ll be doing so with the following exercises:

• Tricep kickback  (Reps 12-15, Sets 4, Rest 30 secs)
• Standing cable crossover (Reps 10-12, Sets 3, Rest 30 secs)
• Incline dumbbell fly (Reps 10-12, Sets 3, Rest 30 secs)
• Tricep pull-down (Reps 12-15, Sets 4, Rest 30 secs)
• Barbell bench press (Reps 12-15, Sets 3, Rest 45 secs)
• Incline dumbbell press (Reps 10-12, Sets 4, Rest 30 secs)
• Dumbbell plank rotation (Reps 10-12, Sets 4, Rest 45 secs)

Read more: Most Effective Chest Workout

Day 5: Abs and Cardio

Toning your abdominal area can be a little challenging, even for workout fanatics. You must perform the right ab exercises to tone this area and flaunt some hard-core abs. In addition to performing them, we also recommend performing a cardiovascular activity of your choice for 30 minutes. Below are the ab exercises:

• Unilateral dumbbell march (Reps 10-12, Sets 4, Rest 30 secs)
• Single-arm kettlebell push press (Reps 12-15 per arm, Sets 3, Rest 30 secs)
• Squat to overhead press with rotation (Reps 12-15, Sets 4, Rest 30 secs)
• Weighted flutter kicks (Reps 12-15, Sets 4, Rest 30 secs)
• Rowing machine knee tucks (Reps 12-15, Sets 4, Rest 30 secs)
• Cable machine crunches (Reps 10-12, Sets 4, Rest 30 secs)
• Bench leg lifts (Reps 12-15, Sets 4, Rest 30 secs)
• Kneeling woodchoppers with dumbbells (Reps 10-12, Sets 4, Rest 30 secs)

Read more: Quick Ab Workout: 8 Standing Exercises You Can Do Anywhere

Day 6: Compound Exercises

On the last day, you’ll do exercises that incorporate compound movements. These exercises will use multiple muscle groups and joints simultaneously. They are typically exercises that you can do with a heavier weight due to the need for your entire body to work together at once.   

Here are some compound exercises to end your workout week on a high note:

• Lateral lunge to glute pull (Reps 10-12, Sets 4, Rest 30 secs)
• Squat to overhead press with rotation (Reps 12-15, Sets 3, Rest 45 secs)
• Oblique curl to press (Reps 10-12, Sets 4, Rest 30 secs)
• Barbell rows (Reps 10-12, Sets 4, Rest 30 secs)
• Romanian deadlift (Reps 12-15, Sets 3, Rest 60 secs)
• Lunge with twist (Reps 12-15, Sets 4, Rest 30 secs)
• Dumbbell bench press (Reps 10-12, Sets 4, Rest 30 secs)
• Barbell overhead press (Reps 12-15, Sets 4, Rest 45 secs)

Full-Body Bikini Workout Plan for Beginners

If you’re a true beginner, starting out with an easier routine can help you burn calories and also help you learn your body better in preparation for more complex routines such as the one above. Some exercises for a bikini body workout for beginners include:

• Split squats
• Forward and reverse lunges
• Toe touches
• Planks
• Bicycle crunches
• Dumbbell/kettlebell swings
• Deadlift
• Cardio such as walking, hiking, jump rope, stair climbing, dancing, etc.

If you’re doing a bikini workout at home and don’t have weights, you can simply do bodyweight exercises or improvise using a bag full of books, bottles of water, homemade cement barbells, etc.

Tips to Help Keep up with a Bikini Body Workout Schedule for Women

For optimal benefits, we urge you to also pay attention to the following:

• Maintain the Correct Exercise Form

We’ve included some efficient exercises to help sculpt your body to a model’s physique. However, you may fail to see results if you perform the exercises incorrectly. Failure to use the correct form also increases the risk of injury, which could keep you on the sidelines for weeks if not months at a time. So, take your time and learn how to perform each exercise correctly to reduce injury risk.

• Stay Hydrated

You must drink water before, during, and after performing this exercise program. Water helps regulate your internal body temperature and acts as a lubricant and shock absorber for the joints, brain, and spine (16). 

Research has also shown that staying hydrated during a workout session and throughout the day can enhance your performance, reduce the risk of injury and illness, and improve recovery after a workout (17, 18).

• Be Consistent

To reach your goal using this bikini body workout, you must endeavor to be as consistent as possible. This means that for this plan, you must show up 6 days a week consistently until you reach your desired goal. You must also remember to eat right and practice progressive overload in order to prevent plateauing. 

While it can seem like a lot, it will all pay off in the end. Change takes time and getting started on a routine you can sustain is the best way to see long-term results.  Make sure to remember your ‘why’ and also choose a healthy reward system for reaching milestones as this can help keep you dedicated when you feel like giving up.

• Eat Right

You must also follow a clean eating plan for optimal results simultaneously. Diet and exercise go hand in hand, which means that if you don’t eat right, you’re wasting time at the gym. Following the above dietary tips is half the battle. 

Remember to also watch your calorie intake – eating in a calorie deficit can lead to fat loss while eating in a calorie surplus can help increase muscle mass. If you’re working out with the goal of participating in a bikini competition, your diet is going to be one of the major factors for getting you where you want to be.

Please note that a bikini body eating plan is nothing like an aesthetics diet. While you can make your meals look pretty and beautiful to photograph, this is a practical and nutritious diet that enhances both your body and your health. 

FAQs

• How long does it take to get a bikini body?

There is no standard answer for this. Not only do we all have different ideas of what our perfect bikini body looks like, but things such as weight loss and muscle gain are determined by individual factors that are mostly outside of our control and are unique to every individual. 

Remember that what takes one person a few weeks to achieve can take others months or even years. Just stay consistent and be patient. Also, take note of all your small wins as they can keep you from getting frustrated with your journey and act as an easy way to reflect on your progress.

• Can I get in shape in 3 months?

A good and safe weight loss program will help you lose 1 to 2 pounds a week. Therefore, depending on your starting weight, diet, sleep schedule, and fitness program, you can get in shape in just 3 months.

• Can I transform my body in 28 days?

While you can make some progress in your weight loss journey in 28 days, it’s difficult to completely transform your body in less than a month. Any exercise or dietary plan that promises transformational results in such a short time frame is likely a fad that will endanger your health through dangerous exercises and dietary tips. 28 days is enough time to get yourself set up on a new routine. Going past the 28 days is how you’ll see long-term results. 

• Which body shape is best for a bikini?

As previously mentioned, any body can be a bikini body. Regardless of what some sources and forums may say, there is no one perfect body for bikinis and anything that claims otherwise is simply opinion and not fact.

Just enjoy the beach as you are by finding bikinis that flatter your shape the best. If you want to change something, work on it by all means, but don’t let it stop you from enjoying the sun and sand.

The Bottom Line

If you’re looking to transform your body for your next competition or vacation, we hope the above bikini body workout tips have shown you a healthy way to slowly but surely achieve your results. Keep in mind that this will require a great deal of dedication and patience. However, this is not something to worry about, as what matters most is having the right workout plan and the right diet. Good luck and remember to have fun with it!