4 Workout Techniques To Target That Bikini Body

by Sarah on June 10, 2014 · 14 comments

Bikini body has become one of those phrases like “superfoods.” Every one uses is to symbolize the best of the best. If you like your winter body, your bikini body should be able to karate chop that shit to pieces. If you want to lose 5 lbs, your bikini body wants you to lose 7.

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Here are 4 workout techniques to target that “bikini body” and get the one you are proud to show off at the beach. This is a vlog post so if you hate to read, just watch the video below!

#1. Planks. Get your core tight with this move. Hold it for 1 minute, rest for 1 minute and repeat 3 times. Once you get good, reduce your rest time to 30 seconds. Then increase your hold time to 90!

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#2. Work The Booty and Side Butt. Get my favorite, signature bootilicious routine watching the video below. It includes Side plank leg lifts, donkey kicks and single leg hip lifts. It’s harder than it looks, I promise. It will lift your tush, reduce cellulite, and tone your behind.

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#3. High Intensity Interval Training

This type of training burns the most amount of calories in the shortest amount of time and focuses on using fat for fuel. This type of training will help reduce the fat on top of your muscles so that when you tone them, the definition will be seen. Try my 5 minute HIIT Express Workout Video to see if you can cut it!

#4. Long Slow Day

One day a week, I recommend doing one long slow day of training whether you are training for a race or trying to lose weight. I call this my day to negate the “cheat” days or indulgent parties you attended during the weekend or week. It will help burn extra energy stores before finding a permanent home and become a permanent resident making them harder to lose. Burn it quick to keep it off. If you normally run 30-40 minutes during the week, on Saturday run for 60-75 minutes. Aim ideally for 20-50% longer or further than usual.

Want more? Watch the video below!


{ 12 comments… read them below or add one }

1 Livi June 10, 2014 at 1:18 pm

I love some HIIT workouts! So sweaty and fun!


2 Pua June 10, 2014 at 3:01 pm

I really like the idea of a long, slow day. Do you have any suggestions for someone who is not a runner? I usually don’t have a lot of time during the week so I do a lot of high intensity, strength, and kickboxing, but I’d love ideas for weekends when I have more time. Thanks so much!!


3 KMunoz June 16, 2014 at 10:40 am

Hi, Pua, I’m (obviously) not Sarah, but I thought I’d weigh in. I’m guessing that for those long, slow day sessions, you’d want to either do the same weekday activities you normally do, but add in an extra 20-30 min session, or try something else in addition. So if you have a HIIT go-to session, do that plus a strength training routine on the weekends, or add in a yoga session or something different to work other muscles. I think the main idea is to add in some extra time to your workout, however you prefer, to burn off those extra calories. Hope that helps!


4 Heidi June 10, 2014 at 9:47 pm

Hi there! Thanks for the workout ideas! I wanted to watch the video, specifically for the lower body workout :) but there’s just a blank white space at the bottom of the post? I’ve tried with a few different browsers. Any tips? Thank you!


5 Caroline June 11, 2014 at 4:22 am

Thanks for sharing. I usually either am all HIIT or all long and slow, will try and combine the two – I need my bikini body :-)


6 Brooke June 11, 2014 at 2:38 pm

Hey Sarah! Great post. I saw you mentioned reducing cellulite, and I was wondering if you would do a post focusing on cellulite (best ways to reduce, targeted exercises, etc.)



7 Nicole @ Foodie Loves Fitness June 11, 2014 at 3:39 pm

Looking great, Sarah!


8 Runner Girl Eats June 12, 2014 at 6:32 am

These are some of my favorite moves. Perfect for when on the go too.


9 Nancy June 14, 2014 at 10:43 am

What fitness monitor are you wearing in the pictures? I am on the market for one. Also, these are great advice and the best ones for getting in shape!


10 Leala Luna McGinnis June 15, 2014 at 1:58 am

I absolutely agree with an HIIT session and a long slow day during the week. I’d love to feature one of your videos on the Miss Strong website!


11 cindy June 16, 2014 at 9:37 am

Where is the video? can you please send me a direct link of the video as its not appearing on your blog as of today. Thank you


12 Sarah June 16, 2014 at 11:00 am

Hi Cindy, all my videos can be found on my YouTube channel – http://youtube.com/sarahfit Here is a direct link however. I was traveling last week and trying to work from my iPad – it has it’s weaknesses and working with YouTube is one of them. Sorry for the trouble! It should be working above too.


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