Are you struggling to get the perfect beach body? These 30 minute workouts are designed to target all your problem areas and get you bikini ready in no time.

Whether you’re a beginner or experienced gym-goer, these exercises are customizable to fit your fitness level and goals.

Warm-Up

A good warm-up is essential to prevent injury and prepare your body for exercise. Start by walking or jogging for 5 minutes to increase your heart rate. Follow this with dynamic stretches that target your arms, legs and core. Do 10 reps of each exercise.

Arm circles: Stand with feet hip-width apart and arms outstretched. Rotate arms forwards for 10 reps, and then backwards for 10 reps.
Leg swings: Stand on one leg and swing the opposite leg forwards and backwards, 10 reps each side.
Trunk twists: Stand with feet shoulder-width apart and hands on your hips. Twist your torso side to side, 10 reps each side.
Lunge and reach: Lunge forward and reach upwards with both hands. Repeat on each side for 10 reps.

Circuit 1: Strength and Cardio

This circuit combines strength exercises with cardio to keep your heart rate up and burn calories. Do each exercise for 40 seconds, followed by a 20 second rest. Repeat the circuit 3 times.

Burpees: Start in a standing position, drop down into a squat, kick your legs back into a plank, do a push-up, jump your legs back into a squat, and jump up into the air, 40 seconds.
Squats: Stand with feet hip-width apart, lower into a squat and stand back up, 40 seconds.
Lunges: Stand with feet hip-width apart, step one leg back and lower until your knee almost touches the ground, then stand back up, alternating legs each time, 40 seconds.
Jumping jacks: Classic jumping jacks for 40 seconds.

Circuit 2: Abs and Core

This circuit is designed to target your abs and core muscles. Do each exercise for 40 seconds, followed by a 20 second rest. Repeat the circuit 3 times.

Crunches: Lie on your back with feet on the ground and hands behind your head, crunch up and down, 40 seconds.
Plank: Get into a plank position with hands or forearms on the ground, hold for 40 seconds.
Bicycle crunches: Lie on your back with hands behind your head, legs lifted and knees bent, alternate touching your elbow to your opposite knee, 40 seconds.
Side plank: Get into a side plank position with one arm or elbow on the ground, hold for 20 seconds on each side.

Cool Down and Stretching

Cooling down helps your heart rate return to normal and prevents dizziness and fainting. Finish your workout with 5 minutes of light cardio, such as walking or jogging, followed by static stretches. Hold each stretch for 15-20 seconds.

Hamstring stretch: Sit on the ground with legs straight in front of you, reach forwards and try to touch your toes.
Quad stretch: Stand with feet hip-width apart, bend one leg backwards and hold your foot with your hand, standing tall.
Shoulder stretch: Pull one arm across your chest with the other arm.
Butterfly stretch: Sit on the ground with the soles of your feet touching, push your knees down with your elbows.

Remember to stay hydrated throughout your workout and adjust the intensity to suit your fitness level. With commitment and dedication, you can achieve the bikini body of your dreams!.