Bikini season is right around the corner, but staying cooped up in a gym while the sun's shining isn't my idea of fun. You can sculpt your ideal beach body—and still enjoy the wonderful world of warm weather—without training multiple hours a day!

To that end, today's session is all about getting the most bang for your buck by fitting more exercises into less time than a traditional workout. This full-body circuit will target your physique from head to toe, with exercises alternating between lower-, upper-, and total-body work.

You'll hit your quads, hamstrings, and glutes with squats, strengthen and sculpt your shoulders with plank rows, hit your quads again with lunges, and work your way to greatness—and improve overall conditioning—with total-body dumbbell thrusters.

Once you complete this circuit four times, resting as little as possible between rounds, get ready to run. You'll burn off any extra energy—and calories—with a finisher of interval sprints. Ten rounds of 30 seconds on and 30 seconds off, and you—and your dream summer body—will be ready for some R and R on the beach!

Total-Body Bikini Workout
Perform the exercises in order, resting as little as possible between exercises and 1 min. between rounds.
Barbell back squat
4 sets, 10 reps (no rest)
Alternating Dumbbell Plank Row
4 sets, 20 reps (alternating, 10 reps per side, no rest)
Barbell walking lunge
4 sets, 20 reps (alternating, 10 reps per side, no rest)
Dumbbell thruster
4 sets, 10 reps (rest 1 min.)
Complete 10 full rounds of sprints for 30 seconds on, 30 seconds off.
Treadmill running
10 sets, 30 sec (rest 30 sec.)

Pro Exercise Tips


Barbell back squat

The back squat is all about lining your knees up with your ankles, keeping your chest up, and maintaining a tight core. Push your knees out, and keep the weight in your heels.

Plank Row

Plank row

As you pull the weight up for your dumbbell row, rotate your back a little and squeeze before dropping the weight down.

Walking Lunge

Barbell walking lunge

With each lunge, get as low as possible, really squeezing your core and glutes to activate your muscles. Keep your core tight, your chest up, and power through this movement.

Dumbbell Thruster

Dumbbell thruster

This exercise is a great finishing total-body killer because it works everything from your shoulders and glutes to your hamstrings and quads. It'll be sure to get your heart rate going.

Interval Sprints

Interval sprints

Once you complete your circuit, it's time to complete 10 full rounds of sprints for 30 seconds on, 30 seconds off. Sprints are great for high-intensity exercise. They burn more calories in less time than traditional steady-state cardio, getting you to your bikini body faster.

About the Author

Contributing Writer

Danielle Belanger’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

View all articles by this author

Workout Women