Workout Plans
The 28-Day Bikini Body Workout Plan  thumbnail
Yuri_Arcurs / Getty
Yuri_Arcurs / Getty

This one-month workout plan will help you achieve your summer body goals.

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Challenge yourself to get your best-ever bikini body this year! Our four-week program is designed to blast fat, boost metabolism and build muscle, getting you in knockout bikini body shape in record time. Ready? Set? Get after it.


Studies show that combining heavy and light weights in a weekly training split helps transform the body more effectively than relying solely on one or the other for weeks at a time. High-rep workouts done with lighter weights burn tons of calories during the session, while low-rep workouts with heavier weights increase calorie burning for 24 to 48 hours afterward.


This program employs both a weekly heavy-weight/low-rep workout and a light-weight/high-rep workout—as well as a third workout using moderate weights for good measure—to give you a completely new full-body workout every other day of the week. You’ll turn up the heat on your fat cells even more by adding 20–30 minutes of high-intensity interval training (HIIT) immediately after each training session. It’s not for the faint of heart—but then, neither is that bikini.


Fatigued? That’s what recovery days are for. On the days between each lifting session, all you have to worry about is one 45-minute session of cardio, staying between 65 and 75 percent of your maximum heart rate. That, and getting ready for the next day’s workout.


Using a different method every time you hit the gym and different exercises in each workout will keep your body in a near-constant state of shock for the entire four weeks. If you find the workouts becoming slightly easier from one week to the next, however, just increase weights on your superset and triset days, or increase the reps in the circuit.

SEE ALSO: Your Summer Body Slim-Down Plan

4-Week Bikini Body Plan

Week 1

  • Day 1 Low Reps Start
  • Day 2 Steady-State Cardio Start
  • Day 3 High Reps Start
  • Day 4 Steady-State Cardio Start
  • Day 5 Moderate Reps Start
  • Day 6 Steady-State Cardio Start
  • Day 7 Rest Start

Week 2

  • Day 8 Low Reps Start
  • Day 9 Steady-State Cardio Start
  • Day 10 High Reps Start
  • Day 11 Steady-State Cardio Start
  • Day 12 Moderate Reps Start
  • Day 13 Steady-State Cardio Start
  • Day 14 Rest Start

Week 3

  • Day 15 Low Reps Start
  • Day 16 Steady-State Cardio Start
  • Day 17 High Reps Start
  • Day 18 Steady-State Cardio Start
  • Day 19 Moderate Reps Start
  • Day 20 Steady-State Cardio Start
  • Day 21 Rest Start

Week 4

  • Day 22 Low Reps Start
  • Day 23 Steady-State Cardio Start
  • Day 24 High Reps Start
  • Day 25 Steady-State Cardio Start
  • Day 26 Moderate Reps Start
  • Day 27 Steady-State Cardio Start
  • Day 28 Rest Start