Ladies, summer is coming… Get beach-ready in no time with this fat-burning, full body workout!

Part 1: Cardio-Session

You don't need to hit the gym for hours in order to burn fat. In fact, shorter, high-intensity routines can be more effective than longer, slow-paced ones. This interval program takes 30 minutes and can be done indoor or outdoor with your favorite cardio activity (running, cycling, cross-training).

0:00 to 4:00 minutes

Warm up (You’re breathing comfortably)

4:00 to 5:00

Increase intensity (You’re breathing hard)

5:00 to 7:00

Lower intensity (You could hold a conversation with slight effort)

7:00 to 28:00

Repeat the interval sequences, doing 1 minute of high intensity followed by 2 minutes of recovery

28:00 to 30:00

Cool down (You’re breathing comfortably)

Part 2: Strength

Do the exercises in each workout as sets with 12 reps. For example, you'll do one set of mountain climbers, rest, do a second set, rest, do the third set. Then, move on to the next exercise. Make sure to choose a weight that is heavy enough (the last two reps of every set should be extra hard). Ready? Let’s go!

Abs & Core

Straight leg raises: Starting position: Lie on your back on the floor or on an exercise mat with your arms next to your torso. –    Raise your stretched legs until they are in a 90 degree angle to your upper body. –    Return slowly to the starting position. –    Repeat this process as often as it is mentioned on your workout routine.
Mountain Climber: Starting position: Start in a push-up position. Bend one leg and bring its knee under the hip –    Reverse the position of your legs explosively. –    Repeat this process as often as it is mentioned on your workout routine.
Exercise Ball Pull-In (This also works with a skateboard): Starting position: Put an exercise ball close to your feet and get in a push-up position. Place your lower shins on the top of the ball and keep your arms and legs extended. –    Keep your upper body and your arms stationary and pull your knees to your chest and exhale during this motion. –    After that start extending your legs back to the starting position. –    Repeat this process as often as mentioned on your workout routine!
Spider Push Ups: Starting position: Start in the push-up position –    Start the movement by raising one foot off the ground. Rotate this leg and get it up to your elbow. At the same time lower your body to perform a push- up. –    As you rise up again, return your leg to the starting position. –    Repeat the motion with the other leg. –    Repeat this process as often as mentioned on your workout routine.
Toe Touches Starting position: Lie on your back on the floor or on an exercise mat with your arms extended above your head. Your legs should be in a 90 degree angle to your torso. –    Raise your stretched arms and try to touch your toes. –    Return slowly to the starting position. –    Repeat this process as often as it is mentioned on your workout routine.

Glutes

Rear Leg Raises: Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. –    Raise and stretch one of your legs completely. –    Return to starting position and repeat the motion with the other leg. –    Repeat this process as often as mentioned on your home workout routine.
Sumo Jump Squats: Starting position: Standing with your feet placed more than shoulder width and your toes pointing out slightly. Throughout the exercise you have to keep your head up and maintain a straight back. –    Lower your upper body by bending your knees and hips. Keep your hands together in front of your body. –    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees Now, your hands should touch the floor. –    Jump up as high as you can and land in the starting position. –    Repeat this process as often as mentioned on your workout routine.
Single Leg Glute Bridge: Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it. –    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.) –    Repeat this process as often as mentioned on your home workout routine.

Legs

Walking Lunges: Starting position: Standing. Throughout the exercise make sure your back is straight. –    Step forward with one leg. –    Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear knee should almost touch the ground. –    Rise back up using the quads of your lead foot. –    Now back into starting position. Repeat the motion with your other leg leading the way. –    Repeat this process as often as it is mentioned on your workout routine.
Inner Thigh Machine: Starting position: Sit down on the machine and select weights you are comfortable with. Place your legs on the leg pads, grip the handle and sit upright. –    Slowly press against the weight with your legs to move them together, as close as possible. (Don’t forget to breathe correctly) –    Hold the tension for a second and move your legs slowly back to the starting position. –    Repeat this process as often as it is mentioned on your workout routine!
Split Squats: Starting position: Find an about 10 inch (25 cm) high, 12 inch (30 cm) wide platform and stand on it. –    Jump up and land on the floor. –    Drop to a squat position. –    Jump up and land on the platform. –    Repeat this process as often as mentioned on your workout routine.

Chest

Push Ups: Starting position: Lie on the floor or on an exercise mat with your arms extended, about 32 inches (80 cm) apart and rectangular to your torso. Maintain a straight back throughout the exercise. –    Lower your body by flexing your elbows until you almost touch the ground. –    Push off the floor by using your pectoral muscles to get back to starting position. –    Repeat this process as often as mentioned on your workout routine.
Drop Push Ups: Starting position: Standing –    Drop into a squat-like position with your hands on the floor. –    Kick your feet back, while keeping your arms extended. –    Perform a push-up. –    Return your feet from the pushup position to the squat-like position. –    Stand up. –    Repeat this process as often as mentioned on your workout routine.
Bench Hops: Starting position: Find a flat bench, stand on the right side of it and put your hands flat on the top. Make sure your back is straight and your knees are bent. –    Jump with both feet at the same time over the bench. Try to land at the same spot you were standing on the other side. –    After you reach the opposite side of the bench jump back quickly. –    Repeat this process as often as it is mentioned on your workout routine.

Arms

Seated Cable Rows: Starting position: Sit down on the machine and place your feet on the platforms in front of you. Make sure that your knees are bent slightly. Lean over grab the bar, push it back slowly and raise your back until you sit upright. –    Pull back with your arms outstretched till your upper body is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be streched out. –    By returning in the original position, the arms should be stretched and then you should breathe out. (TIP: Don’t let the weights control you) –    Repeat this process as often as it is mentioned on your workout routine!
Side Lateral Raise: Starting position: Stand upright, feet placed at shoulder-width, with two dumbbells in front of your body. Don’t forget to bend your knees slightly. –    Lift the dumbbells with slightly bended elbows up to eye level. –    Hold the position for some seconds and start lowering the dumbbells slowly and in a controlled way back to the starting position. (While doing this, breath out) –    Repeat this process as often as it is mentioned on your workout routine!