5 Minute Swimsuit Body Workouts You Should Start Today For many of us, beach season is just around the corner. If you’re in a pinch to slip back on your favorite swimsuit, you may feel like the ship has already sailed. While it’s true that most fitness results take more than a few weeks to achieve, that doesn’t mean it’s time to give up! With that said, we have good news for you — and it all starts with a five-minute swimsuit body workout you can start today.
If you can carve out just 10 minutes of fitness four to five times a week, you can hit the peak of beach season in the swimsuit you’ve been putting off since January. This five-minute swimsuit body workout hits the areas you need to focus on the most to get that super fit beach physique. Choose a total of three exercises per exercise, selecting a new exercise with each exercise. Complete two sets of 10 reps with 30 seconds of rest between sets. If you have more time, complete three sets. For timed exercises, hold each exercise for 30 to 60 seconds.
While I usually prefer longer timeframes to see dramatic full-body transformations, if you combine this program with a healthy diet aimed at weight loss, healthy lifestyle habits, and some additional cardio training, you will be amazed at the results. you can earn! Keep reading to learn all about this five-minute swimsuit body workout. And next, don’t miss it 5 Red Signs Your Brain Is Aging Faster Than Your Age.
The jump squat is a high-intensity exercise that uses your body weight to build strength and muscle in the lower body. This exercise mainly targets the quadriceps, glutes and calves while engaging your core and getting your heart rate up for added cardiovascular benefits.
To do a jump squat, stand with your feet shoulder-width apart. Descend into a squat by bending at the hips and knees, making sure you’re pushing off your entire leg. Keep your chest lifted and your back straight. When you reach the bottom of the squat, pushing off the legs, propel yourself up into the jump. As you land, absorb the impact by bending your knees and smoothly transition to the next squat. Repeat for target repeats.
Lunges are a great exercise to incorporate into your workout for coordination, muscle development and calorie burning. This move primarily targets the quadriceps, glutes, and hamstrings, but also works the core and lower back muscles.
To perform a lunge, stand straight with your feet hip-width apart. Take one step forward with your right foot, and lower into a lunge, bending both knees until they form a 90 degree angle. As you lower your left knee, rotate your left foot slightly inward for optimal biomechanics. Make sure your front knee is directly over your ankle, and your other knee is hovering directly off the floor. Push the entire foot of your front foot back to the starting position. Repeat for target repetitions, then switch legs.
The plank hold is a classic core exercise that works almost every muscle in your body, with an emphasis on the abs, obliques and lower back. It’s key to improving overall stability and posture.
To perform a plank hold, start in a push-up position but with your arms on the ground, not your hands. Keeping your body in a straight line from head to heels, pull your lower ribs toward your pelvis and contract your abs. Make sure your elbows are directly under your shoulders and your forearms are parallel. Hold this position, maintaining a strong core and a neutral spine. Repeat for the target time.
The glute bridge focuses on the glutes, hamstrings, and core, promoting stronger hips and a more stable lower back. They are important for increasing hip mobility and strengthening your posterior chain. If possible, place additional weights in your lap to increase muscle stimulation.
To perform the glute bridge, lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Pull your lower ribs toward your pelvis, and engage your abs. Push through your entire leg to lift your hips off the floor, contracting your glutes at the top of the movement. Lower your hips toward the floor with control. Repeat for target repeats.
The mountaineer is an explosive bodyweight core exercise that hits your abs and hip flexors while offering cardiovascular benefits.
To do the mountain climber, start in a high plank position with your wrists directly under your shoulders. Keep your core engaged and your back straight. Bring your right knee toward your chest as far as you can go. Switch legs, bringing your left knee forward while moving your right leg back. This should create a “running” motion. Repeat for repetitions or target time, keeping your hips at the same level throughout the exercise.
Next up in this five-minute swimsuit body workout is a Russian twist. The Russian twist is an excellent exercise for targeting your obliques and abs, helping to increase your core stability and rotational strength while sculpting toned abs.
To perform the Russian twist, sit on the ground with your knees bent and your heels touching the floor. Lean back slightly, keep your spine straight, and engage your core. Clasp your hands in front of your chest. Twist your body to the right, then left, to complete one rep. Make sure your abdominal muscles are fully engaged. Repeat for target repeats.
The bicycle crunch exercise is an effective exercise for targeting the abs and obliques, contributing to stronger core muscles and greater stability.
To do bicycle crunches, lie on your back on the floor. Place your hands behind your head lightly supporting your head and neck. Bring your knees up to your chest, and lift your shoulders off the ground without straining your neck. Twist to the right, bringing your left elbow toward your right knee as you straighten your left leg. Switch sides, bringing your right elbow toward your left knee. Repeat for target repeats.
The pushup is a classic bodyweight exercise that primarily targets the pectoral, triceps, and deltoid muscles for a sturdy swimsuit-ready body.
To perform push-ups, begin in a high plank position with your hands firmly planted on the ground, directly under your shoulders, and your feet close together. Keep your body in a straight line from head to heels. Engage your core, and make sure your hips aren’t sagging or pushing up too much. As you inhale, lower yourself to the floor by bending your elbows, keeping them close to your body. Once your chest is directly off the ground, exhale and push your body up, extending your elbows and returning to the starting position. Be sure to maintain a tight core throughout. Repeat for target repeats.
This five-minute swimsuit body workout also includes tricep dips. Tricep dips are an effective bodyweight exercise that targets the triceps while engaging the shoulders and chest. This is useful for increasing upper body strength and muscle tone, especially on the back of the arms if you have problems with loose or sagging skin.
To perform a tricep dip, begin by sitting on the edge of a bench or chair, with your hands by your hips, fingers pointing forward or to your sides. Slide your buttocks off the bench while keeping your legs extended in front of you. Lower your body to the floor by bending your elbows until they form an angle of about 90 degrees. Make sure your back is close to the bench. Push yourself back to the starting position by extending your elbows and using your triceps to lift your body. Repeat for target repeats. Squeeze the tip range for about a second for an extra tricep burn.