March 31, 2015

Beach Body Workout Plan You Can Do At Home

Bikini Body Workout Plan

This happens every year. You’re all psyched up when new year or summer is around the corner, going to the gym routinely and Bikini Body Workout Plancounting calories religiously. After all, you want to have the best body you can while wearing those sexy bikini!

However, once the summer season (or new year) hits its stride, it’s obvious that it is not difficult to fall off the wagon and onto a lawn chair. Before you realize it, the heaviest thing you’re lifting is an icy margarita instead of the dumbbells. You can read this article to know why it is difficult to stick to your new year resolution.

I’ve got good news for you though, tearing off that cover-up with confidence doesn’t mean you have to choose between staying fit and having fun. The key to getting a slamming hot bikini body? You have to commit to a bikini body workout plan that’s simple to fit into your busy summer agenda.

Don’t worry, I’m talking about thirty minute bikini body workout plan at home and lasts for twenty-one days. Why only 21 days?

Research and studies have proven that you can start to develop a healthy habit in as little as three weeks! Just ask anybody who’s ever been hooked on something, they will tell you that habits are hard to break.

In other words, once you complete this bikini body workout guide designed by Jen Ferrugia (which includes days for rest and recovery—yay!), you’ll be motivated to keep going and have the habit of exercising daily. If you’re wondering who Jen Ferrugia is, she is the creator of Bikini Body Workouts.


How this Bikini Body Workout Plan Works?

Bikini Body Workout Plan GuideYou will do six different workouts each week: two fat-blazing interval workouts, two total-body toning workouts, and two simple results-enhancing recovery sessions that will boost your results. You can choose to do them in any order, what matter is that you DO all six of them in a week.

The main goal here is to get you used to doing a little workout each day, which will in turn helps you form a healthy habit of exercising. What’s there not to like? Only six days to do the bikini body workout plan and you get a day off—enjoy it!

Bikini Body Workout Plan – Fat-Blazing Interval Workout

This is your cardio workout. Instead of doing the usual boring cardio exercises such as jogging, cycling or your stairmasters, you will be doing interval workouts in this bikini body workout at home. Why interval workouts instead of normal cardio? These interval-training routine comprise of high-intensity bodyweight exercises which will increase your heart rate, burn more calories, and rev up your metabolism. If you want a more detailed explanation, you can read it here and here.

Execute these three bodyweight exercises back-to-back, doing as many reps as possible in the prescribed amount of time. Rest for one to two minutes in between each exercise, then repeat. For the first week, do each move for twenty seconds and perform five intervals. In the second week, do six intervals of thirty seconds each, followed by seven intervals of forty seconds each in the third week. The key to getting results: You have to push yourself as hard as possible while keeping good form and technique. Each time you do the routine, try to increase the number of reps you complete in the prescribed amount of time.
Bikini Body Workout Plan At Home - Fat Burning Workout

Bikini Body Workout Plan – Body Toning Workouts

Body Toning Workouts is the second routine in this bikini body workout plan. These swift-paced strength training circuits are designed to target multiple muscle groups at once. By doing so, you will build lean muscle, supercharge your heart rate, and burn many calories in the shortest amount of time. Best of all, you will rev up your metabolism and continue to burn calories twenty-four to forty-eight hours after your training is completed.

Do the first pair of exercises as described below, resting for thirty seconds in between each pair. Perform continuously between the rest until you’ve finished all three pairs. Start by completing one set of each pair in the first week. During the second and third week, complete two sets of each pair.

Bikini Body Workout Plan Free

Bikini Body Workout Plan – Results-Enhancing Recovery Session

For your third routine in this bikini body workout at home, you will be doing a results-enhancing recovery session. This brief and simple routine focusing on stretches, is designed to complement your high-intensity strength and fat-blazing interval workout days. It will also help to create that desirable long and lean bikini body which every women yearns for.

The following four moves will strengthen your upper back (to improve your body posture) and stretch your chest. It will also stimulate your core muscles, activate your glutes, and stretch your hip flexors. By doing this, it will also help to flatten your belly and correct any postural imbalances you may have. Do these stretches two or three times in the following order described below.

Bikini Body Workout Plan

That’s it! Simple and easy bikini body workout at home which you can start doing today. Start doing them today and you will develop a workout habit. All you have to do is to start taking action, so that you will get into your rhythm.


To get the ideal bikini body that you want, you will also have to eat well. Why? It’s because you can never out-exercise a bad diet with bad eating habits. If you don’t know how to start, you can download my eBook – Barbara’s Bikini Body Diet Meal Plan for FREE. You will learn how I lost FIFTY POUNDS in six months and get the ideal body that I want. The ebook contains the exact diet plan I use to transform my body and change my life. You can download my ebook now for FREE. CLICK HERE to download Barbara’s Bikini Body Diet Meal Plan.

In the meantime, you may also want to read this article, How To Get A Bikini Body so that you know exactly how to transform your body like me!

Credits to Jen Ferrugia for allowing me to share the 21 Day Bikini Body Workout Plan. Click Here to go to Jen Ferrugia’s Bikini Body Workout Plan official website.

Bikini Body Diet Meal Plan
Do you want a Bikini Body?

Get my eBook - Barbara's Bikini Body Diet Meal Plan for FREE now and learn exactly how I lost 50 POUNDS and get a Bikini Body in 6months! Click on the red button below!

You'll learn exactly how to diet effectively to achieve the bikini body that you want! I'll also teach you how to diet without counting calories while still being able to enjoy your favorite food!



I'm Barbara, a 37 year old mom who lost 50 POUNDS and got my ideal Bikini Body within 6 months! You can also consider me as the crash test dummy of bikini body, sharing what works (and what doesn’t) so you know exactly how to get your ideal 'bikini body' better!

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