7 high-intensity moves to fry fat, build lean muscle, and deliver the confidence you need to flaunt your bod in a bikini this summer
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Shopping for a new swimsuit—especially when most of your body hasn't seen the sun in months—can be a daunting task. But don't let it discourage you! If your workout routine started to wane a little during the long winter, a stylish new bikini might be just the thing to reignite your motivation. So go ahead and hit the fitting rooms—and then the gym to try this high-intensity plan.
How it works: Three days a week, do 1 set of each exercise back to back, performing as many reps as possible in 1 minute for each. Do the full circuit 4 times total. Since you don’t need any equipment, you can do this workout almost anywhere. Goodbye, excuses!
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Stand with feet hip-width apart. Take a big bend in both knees, place hands on your mat, and jump feet back to plank. Lower entire body down to the floor. Press through hands to come back up into a plank position. Bend knees and jump between your hands. Keep chest lifted as you jump as high as possible off the ground. Do as many reps as possible in 1 minute.
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Lie on your back with hands by your side. Engage core by drawing belly button up and in. Lift left leg up as you raise torso off the ground. Reach your right hand to the outside of your left leg. Lower back down to the mat. Lift right leg up, reaching left hand to outside of right leg. Make sure to keep chest lifted and core engaged the entire time. Do as many reps as possible in 1 minute.
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Stand with feet hip-width apart. Bend knees, shift hips back and bring arms by your side. Drive off the ball of your big toe as you swing arms forward, explosively jumping off the ground. Land softly by bending your knees. Do as many jumps as possible in 1 minute.
Lunge Variation on Bench
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Place your left foot on a bench, with the top of your foot resting on the surface. Step your right foot out, coming into an elevated lunge position. Make sure your right knee is directly over your ankle. Bend both knees and come down to your lowest point. From here, pulse an inch up then an inch down. Keep weight evenly distributed over both legs. Keep torso upright and engage glutes. Do as many pulses as possible for 1 minute, then switch sides.
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Come into a straight arm plank position with wrists directly below shoulders and feet hip-width apart. Drive left knee forward, then quickly switch, bringing your right knee forward. Make sure to keep hips level, shoulder blades down and back, and core engaged. Do as many reps as you can in 1 minute.
Second Position Plies
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Stand with feet wider than hip width and turn your toes out. Tuck your tailbone under, engage your glutes, lift your chest, and bring arms up to frame the ears. Bend knees and lower down bringing thighs close to parallel with the floor. From your lowest point, pulse an inch up then and inch down. Keep pressing your knees out to engage your gluteus medius (side of your rear). Perform as many pulses as possible in 1 minute.
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Stand with feet hip-width apart and arms directly out from your shoulders (parallel) with the floor. Alternate driving your knees up toward your arms. This is similar to running in place, but lift your knees to deeply engage your core. Do as many reps as possible in 1 minute.