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The Ultimate Booty-Lifting, Arm-Sculpting, Ab-Blasting Workout

This fun and intense calorie-burning workout targets your arms, abs, butt and legs—basically everything you're showing off in your swimsuit this season. It'll take you 45-minutes from warm-up to cool-down, and the high-intensity interval training (HIIT) and metabolism-boosting workout uses your own body weight, strength training, plyometrics, and more to really burn fat and take full advantage of the afterburn effect (so you continue burning calories long after the sweat-fest is over). The best part: You can do it almost anywhere—at home, at the gym, or even at your hotel while you're vacationing. When you're done, your butt will feel more lifted, thighs more toned, arms more defined, and your abs stronger and tighter than ever. 

Pumped to get started? Here's how the workout breaks down. Once you're ready, start the video above and get ready to sweat. 

  1. Warm-up
  2. Lower-body resistance training: Legs, thighs, butt
  3. Upper-body resistance training: Triceps, biceps, shoulders
  4. Core training: Abs and obliques
  5. Cool-down

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, Snapchat, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.