Get a Bikini Body in 4 Weeks

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Double Your Results

Maximize results in your regular routine by following these workout strategies from Marcus C.C.W. Elliott, MD, a sports-medicine and performance expert based in Santa Barbara, California.

Push Yourself

Eke out two more reps when you're lifting weights, add 10 minutes to your typical cardio routines, make one weekly aerobic workout last longer than 45 minutes. "Over time, small changes like these can make a big difference in your body," says Dr. Elliott.

Mix It Up

Try doing two different cardio activities per workout. Instead of walking for 30 minutes on the treadmill, for example, walk for 20 minutes and jump rope for 10. "You'll challenge your cardiovascular system and prevent overuse injuries," says Dr. Elliott.

Add Intervals

Include a few high-intensity intervals in two of your cardio workouts each week. After warming up, do one minute of high-intensity activity (an 8 or a 9 effort level on a scale of 1 to 10) followed by three minutes of moderate exertion (5 to 6 on the same effort scale). Repeat for a total of five intervals, then cool down for a few minutes.

Stretch Smarter

Instead of taking a break between weight-lifting sets, stretch for 30 seconds as a form of active rest. You'll save time, streamline your routine, and keep your heart rate slightly boosted, says Dr. Elliott.

Print the Workout Booklet: Get a Bikini Body in 4 Weeks >>

Originally published in Fitness magazine, June 2005.

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Ivandkatie1 wrote:

This is great! Smooth, easy to do at home, and challenges a variety of different muscles. I'll be doing this all spring.

4/9/2013 04:38:42 PM Report Abuse

vegas_girl94 wrote:

Is this workout actually working for everyone? I'm trying to find a good workout so I can be "bikini ready" for my bahamas vacation this august and currently I have no muscles and am about 30 pounds overweight.

2/26/2013 11:44:22 PM Report Abuse

aubashadr wrote:

I will have been doing this workout as described for 4 weeks this Friday and I have really seen results!!

6/18/2012 12:06:31 PM Report Abuse

pink_karlie11 wrote:

I started this workout on May 17. I discovered some energy and nutrition bars on here(The Luna Bar and Cliff Bar). Later that day I went to wal-mart and bought 6 energy bars, 3 of each brand, and each were under 260 calories and only 98 cents, a yoga mat for $9, and workout shorts for $5. The next day I used these items and the workouts were much easier. Unfortunately, I was sore for about 3 days. It has been only 4 days since I started and I can definitely see my muscles getting toner.

5/27/2012 04:29:42 PM Report Abuse

a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and well being and so many more. It also helped me lose weight! You can find more info here: http://goodlifefitness.org/yoga

5/9/2012 04:34:54 AM Report Abuse