Your 4-Week Bikini Body Jumpstart (2022)

  • Goal

    Burn Fat and Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Type

    Strength Training

4-Week Bikini Body Plan

Week 1
  • Day 1

    Low Reps

    60 min.

    15

    Yes

    Start

    Low Reps

    This workout uses heavy weight and low volume to increase overall strength while adding a little size. By either pairing an upper-body move with a lower-body one, or a pushing muscle group with a pulling muscle group, one muscle will rest while the other is working. Excess post exercise oxygen consumption will be at its highest with this workout, burning additional calories for 24–48 hours afterward. Intensity Technique: Supersets.What it is: Two exercises are performed back-to-back with no rest between.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 2

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 3

    High Reps

    60 min.

    9

    Yes

    Start

    High Reps

    The high volume and low intensity of this circuit is all about burning calories. Sandwiched between the two more intense workouts of the split, it serves as an active recovery from the first workout that still allows you to prepare for the third.Intensity Technique: Circuit TrainingWhat it is: A series of exercises performed consecutively with minimal to no rest between exercises. One set of each exercise performed constitutes one circuit.Perform the circuit 3 times, with 60 seconds rest between each circuit.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery).

  • Day 4

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 5

    Moderate Reps

    60 min.

    14

    Yes

    Start

    Moderate Reps

    This workout is geared to build muscle through high volume and moderate intensity. The exercises in each triset hit the same muscle in different ways or an assisting muscle group to bring you to fatigue.Intensity Technique: TrisetsWhat it is: Three exercises performed back-to-back-to-back with no rest.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 7

    Rest

Week 2
  • Day 1

    Low Reps

    60 min.

    14

    Yes

    Start

    Low Reps

    This workout uses heavy weight and low volume to increase overall strength while adding a little size. By either pairing an upper-body move with a lower-body one, or a pushing muscle group with a pulling muscle group, one muscle will rest while the other is working. Excess post exercise oxygen consumption will be at its highest with this workout, burning additional calories for 24–48 hours afterward. Intensity Technique: Supersets.What it is: Two exercises are performed back-to-back with no rest between.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 2

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 3

    High Reps

    60 min.

    9

    Yes

    Start

    High Reps

    The high volume and low intensity of this circuit is all about burning calories. Sandwiched between the two more intense workouts of the split, it serves as an active recovery from the first workout that still allows you to prepare for the third.Intensity Technique: Circuit TrainingWhat it is: A series of exercises performed consecutively with minimal to no rest between exercises. One set of each exercise performed constitutes one circuit.Perform the circuit 3 times, with 60 seconds rest between each circuit.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery).

  • Day 4

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 5

    Moderate Reps

    60 min.

    14

    Yes

    Start

    Moderate Reps

    This workout is geared to build muscle through high volume and moderate intensity. The exercises in each triset hit the same muscle in different ways or an assisting muscle group to bring you to fatigue.Intensity Technique: TrisetsWhat it is: Three exercises performed back-to-back-to-back with no rest.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 6

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 7

    Rest

Week 3
  • Day 1

    Low Reps

    60 min.

    15

    Yes

    Start

    Low Reps

    This workout uses heavy weight and low volume to increase overall strength while adding a little size. By either pairing an upper-body move with a lower-body one, or a pushing muscle group with a pulling muscle group, one muscle will rest while the other is working. Excess post exercise oxygen consumption will be at its highest with this workout, burning additional calories for 24–48 hours afterward. Intensity Technique: Supersets.What it is: Two exercises are performed back-to-back with no rest between.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 2

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 3

    High Reps

    60 min.

    9

    Yes

    Start

    High Reps

    The high volume and low intensity of this circuit is all about burning calories. Sandwiched between the two more intense workouts of the split, it serves as an active recovery from the first workout that still allows you to prepare for the third.Intensity Technique: Circuit TrainingWhat it is: A series of exercises performed consecutively with minimal to no rest between exercises. One set of each exercise performed constitutes one circuit.Perform the circuit 3 times, with 60 seconds rest between each circuit.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery).

  • Day 4

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 5

    Moderate Reps

    60 min.

    14

    Yes

    Start

    Moderate Reps

    This workout is geared to build muscle through high volume and moderate intensity. The exercises in each triset hit the same muscle in different ways or an assisting muscle group to bring you to fatigue.Intensity Technique: TrisetsWhat it is: Three exercises performed back-to-back-to-back with no rest.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 6

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 7

    Rest

Week 4
  • Day 1

    Low Reps

    60 min.

    15

    Yes

    Start

    Low Reps

    This workout uses heavy weight and low volume to increase overall strength while adding a little size. By either pairing an upper-body move with a lower-body one, or a pushing muscle group with a pulling muscle group, one muscle will rest while the other is working. Excess post exercise oxygen consumption will be at its highest with this workout, burning additional calories for 24–48 hours afterward. Intensity Technique: Supersets.What it is: Two exercises are performed back-to-back with no rest between.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 2

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 3

    High Reps

    60 min.

    9

    Yes

    Start

    High Reps

    The high volume and low intensity of this circuit is all about burning calories. Sandwiched between the two more intense workouts of the split, it serves as an active recovery from the first workout that still allows you to prepare for the third.Intensity Technique: Circuit TrainingWhat it is: A series of exercises performed consecutively with minimal to no rest between exercises. One set of each exercise performed constitutes one circuit.Perform the circuit 3 times, with 60 seconds rest between each circuit.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery).

  • Day 4

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 5

    Moderate Reps

    60 min.

    14

    Yes

    Start

    Moderate Reps

    This workout is geared to build muscle through high volume and moderate intensity. The exercises in each triset hit the same muscle in different ways or an assisting muscle group to bring you to fatigue.Intensity Technique: TrisetsWhat it is: Three exercises performed back-to-back-to-back with no rest.Cardio: 20-30 minutes of HIIT (1:3 work/rest ratio; 30 seconds all-out effort, 90 seconds recovery). To be performed after the workout.

  • Day 6

    Steady-State Cardio

    --

    --

    No

    Steady-State Cardio

    Perform 45 minutes of steady-state cardio at 65%-75% of your heart rate.

  • Day 7

    Rest

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