It’s beach season and that sexy bikini you bought three months ago in anticipation is now waiting to be slipped on. Only, your workout regime hasn’t been exactly on the mark and you’re not feeling too confident about your body. Don’t worry, we’ve got you the ultimate solution. We spoke to three fitness instructors, who have put together the perfect workout and diet plan to make you bikini-ready in just one month, if you’re ready to put in the effort. Can’t believe it? Take a look or better still, try it out!
Workout I: High Intensity, Hot Body
“In order to get quick results you must do the high intensity interval training (HIIT) workout. This combines strength training with cardio to keep the heart rate up and to burn more calories,” says Jyotika Khajotia, owner of Mantan The Fitness Lounge, Delhi.
‘No pain, no gain’ may be cliche, but not if you are looking for that hot bod! Ergo, Jyotika recommends a circuit routine to get fit. Before you begin your workout, a 10-minute cardio warm up is a must. Then cool down and stretch. Divide your workout routine into upper and lower body exercises and alternate it with cardio. All routines must be repeated twice.
Lower body circuit
1. Start with shoulder presses while doing squats (15 reps)
2. Proceed to lunges with lateral raises (12 reps)
3. Then do jump squats (15 reps)
4. Followed by deadlifts (15 reps)
5. Finally, do burpees (12 reps)
Upper body circuit
1. Start with pull ups (15 reps)
2. Then do push ups (15 reps)
3. Followed by mid rows (15 reps)
4. Then continue with inclined machine press (15 reps)
5. Then mountain climbers (25 reps)
6. Upper back exercise (15 reps)
7. Machine chest fly (15 reps)
8. Finally end with jumping jacks (50 reps)
Do 40 to 60 minutes of cardio the next day. Running, cycling, brisk walking are all good options. Do these exercises alternately everyday for maximum results.
Workout II: One Day At A Time
Kiran Sawhney, professionally trained Tango teacher and personal fitness trainer, Delhi, provides effective fitness solutions, recommends a daily workout routine that consists of different exercises. Mondays can be for running or walking (30 minutes). “This is an uphill workout and works as a weightlifting exercise for your booty and hamstrings. The cardiovascular activities help you burn fat effectively and will also work on target areas,” explains Kiran. Reserve Tuesdays for squats, lunges and step-ups. This exercise helps tone the lower side of the body.
On Wednesday, rest and stretch. A rest day is important as the body rejuvenates itself. Do interval training on Thursdays. “This includes exercises like high-knee runs, push ups, crunches, standing oblique crunches, single leg hops and jump rope. Do each exercise for 45 seconds and then take rest for 15 seconds. Repeat the same cycle for 30 minutes. Interval training is one of the best for burning excessive fat and also helps you to get faster results,” adds Kiran.
Make Friday an active rest day. You can ride a bicycle, swim or do any physical activity at a slow and steady pace for an hour. It will break the monotony of your exercise routine. Keep Saturdays for tough training. “Work on your lower body and on your ab muscles. Try to push your limits on this day and do an extra set of exercise. This will help build the lower body and get rid of that stubborn flab,” says Kiran. Finally, rest on Sunday.
Workout III: The Full Tune-Up
Dr. Mickey Mehta, a leading holistic health guru says, “A full body workout consisting of arm and shoulder rotations, lunges, squats, abdominal exercises like crunches, lying down cycling, plank pose, push ups for the upper body and yoga asanas like Suryanamaskar,Bhujangasan, Dhanurasan; standing asanas like Tadasan, Trikonasan and Veerbhadrasan are also great. End your workout with Shavasana and breathing exercises or pranayama“.
The Diet
Diet is the most important ingredient of a proper exercise routine. If you get that right, half your work is done. Mickey adds, “Don’t forget the role of a good diet to help you accomplish your goals and make dietary modifications that will help”. Here are his diet recommendations.
1. Include two servings of water-based fruits and vegetables like melons, berries, cucumbers, tomatoes, greens, salads etc for fibre, vitamins, minerals and antioxidants.
2. A moderate amount of whole grains, pulses and low-fat yogurt and a good helping of fresh and seasonal vegetables, salads and sprouts must be present in your meal.
3. Fluids like water, lemon water, coconut water and herbal infusions prevent dehydration, fatigue and irritability. They also up your energy levels and keeps you satiated.
4. Stay away from junk foods, oily or greasy snacks, processed foods which are rich in sodium, sugar and oils. Avoid carbs like bread and pasta along with alcohol and aerated drinks. Excess amounts of coffee or tea are also bad.
