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Get Your Best Beach Body

 

You Can Do It: Get Summer-Ready Now

Want to look spectacular in just 28 days? Of course you do!

We've designed this total-body fitness program to get you into your best bikini body in the shortest amount of time possible using lean muscle-building exercises and an easy, realistic healthy eating plan. If it feels like you've tried to upgrade your body every spring since college and only made a little progress, this fact should energize you: More than 100,000 women have seen success with our You Can Do It plans. This time, you CAN do it!

What's the Workout?

A combination of cardio and strength training that will make you lean and strong. We'll show you all the moves you need to sculpt your best beach body starting on the next page.

What Can I Eat?

Burritos, double fudge ice cream, even fast food! Trust us: You won't go hungry.

The Workout

Part 1: Fat-Blasting Strength Circuit

This ultra-effective routine tones every muscle in 30 minutes, with a special emphasis on your core. "When your abs and lower back are strong, you have a more stable base, so you can work your arms, chest, butt, and thighs more effectively," explains Tracey Mallett, author of Sexy in 6 and creator of our routine. Do this circuit 2 to 3 days a week.

Learn how to do the moves now

Part 2: Cardio

Once weekly: Pick a cardio activity that really works up a sweat for a solid 45 minutes to an hour. Tired of the treadmill? The elliptical machine, swimming, and cycling are great options, too.

Twice a week: pick one of the interval workouts below. These will keep your body challenged and help your muscles use oxygen more efficiently, so you work harder and blast more calories.

Option 1: Treadmill Intervals (35 minutes)

This interval routine burns more than 300 calories in 35 minutes. Use your rate of perceived exertion (RPE) to customize the workout for your fitness level, speeding up or slowing down accordingly.

 

Minutes

Speed (mph)/intensity RPE*
0:00–1:00 Warm up (3.5) 4
1:00–5:00 Jog (3.5–5.0)

5

5:00–6:00 Speed up (6.0; raise incline to 0.5%) 6-7
6:00–9:00 Recover (5.5; lower incline to 0%) 5-6
9:00–10:00 Speed up (6.0–7.0; raise incline to 0.5%) 7
10:00–13:00 Recover (5.5; lower incline to 0%) 5-6
13:00–14:00 Speed up (6.0–7.0; raise incline to 0.5%) 7
14:00–17:00 Recover (5.0–5.5; lower incline to 0%) 5-6
17:00–20:00 Speed up (6.5–7.5; raise incline to 0.5%) 7-8
20:00–23:00 Recover (5.0–5.5; lower incline to 0%) 5-6
23:00–24:00 Speed up (6.5–7.5; raise incline to 0.5%) 7-8
24:00–27:00 Recover (5.0–5.5; lower incline to 0%) 5-6
27:00–28:00 Speed up (6.0–7.0; raise incline to 0.5%) 7-8
28:00–31:00 Recover (5.0–5.5; lower incline to 0%) 5-6
31:00–35:00 Cool down (3.5–4.5) 3-4

*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

Option 2: Do-Anywhere Intervals (30 minutes)

Do any cardio — cycling, walking, running, using the elliptical machine, etc. Use RPE to find your pace. At RPE 5, you should be slightly breathless; at 7 or higher, speaking more than a few words becomes difficult.

Minutes

Speed (mph)/intensity RPE*
0:00–5:00 Warm up 5
5:00–6:00 Increase pace

5.5-6

6:00–8:00 Recover 5
8:00-9:00 Increase pace 5.5-6
9:00–11:00 Recover 5
11:00–12:00 Increase pace 6.5-7.5
12:00–15:00 Recover 5.5
15:00–16:00 Increase pace 6-7
16:00–19:00 Recover 5
19:00–22:00 Increase pace 6.5-7.5
22:00–25:00 Recover 5.5
25:00–28:00 Increase pace 6-7
28:00–30:00 Cool down 3.5-5

*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

101188984.jpgThe Diet

Our program is simple: Mix and match the foods you see in each of the meal groupings here, aiming for 1,500 calories per day, to lose weight at a healthy rate of a few pounds every week. Paired with the Beach Body Circuit Workout, you should see real results in no time.

Your Breakfast Choices

Click here to see all of your 300-calorie breakfast options

Your Lunch Choices

Click here to see all of your 400-calorie lunch options

Your Dinner Choices

Click here to see all of your 500-calorie dinner options

Your Snack Choices

Click here to see all of your 150-calorie snack options

Originally published in FITNESS magazine, June 2008.

 

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