How to Get a Bikini Body Fast



As soon as spring comes, the race to get the perfect beach body is on. While starting to exercise and eat healthy will have the best results when done in advance, you can still slim down for your suit in a few weeks if you cut out junk and start working out.Image titled Get a Bikini Body Fast Step 1



  1. Know that many body types look fantastic in a bikini. It is too easy to be sucked into the trap that only slender, 80lb women look good in a bikini. By eating right and exercising frequently you can earn a healthy body that looks good in a bikini and out. Have confidence in yourself and your body will look great.
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    Understand that there are 3,500 calories in a pound of fat. The easiest way to lose weight is burn more calories then you eat. 3,500 calories is a lot less then you might think, and you can lose close to a pound a week by cutting out 500 calories while keeping your diet roughly the same if you eliminate junk food. While you don’t magically lose a pound after cutting 3,500 calories, this is a good metric to keep in mind.[1]

    • A single glass of soda, a doughnut, and a single piece of fried chicken all contain anywhere from 150 – 250 calories.[2]
    • Walking or running for 2 miles burns roughly 200 calories. If you cut out your morning doughnut or soda and walk a few miles a day, you can lose close to a pound a week.
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    Cut out junk food. Junk food has little nutritional value and a lot of calories. By cutting back on soda, snacks, and dessert you can kick your body into beach mode quickly.
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    Eat frequent, small meals instead of 3 giant meals. Try to eat 5 small meals a day, one every 2 hours or so. Ensure you don’t starve yourself, as your body needs food to actually lose weight.

    • This often helps with portion control, preventing your from eating more food than you actually need.
    • It takes roughly 20 minutes for you brain to register that you are full, and many people unknowingly keep eating during this time and adding calories.[3]
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    Balance your diet with mostly carbs and proteins. Make sure that 40% of your calories are from protein (chicken, fish, peanut butter, beans), 40% are from clean carbs (sweet potatoes, vegetables, brown rice, whole wheat), and that 20% is from natural fats like avocado, nuts, eggs.
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    Drink plenty of water. Aim for around 2-3 liters a day. Not only will help you reduce your fat, but it’ll also clear up your skin.

    • Substitute water for soda and juice whenever possible.




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    Run, bike, or swim for 15-20 minutes a day. Basic, easy cardio workouts burn calories and raise your metabolism, burning fat quickly. Finding time to exercise is crucial not only for a beach body but for a healthy life.

    • Join a local sports team, or start playing a game with friends 1-2 a week.
    • Find an exercise buddy to help motivate you to work out.
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    Try interval training to burn calories and fat quickly. Do 15 minutes of high intensity interval training instead of just running to see quicker results.[4] Start with 5 minutes of easy jogging to warm up. Then, sprint for 30 seconds sprinting as fast as you can. Without stopping, slow down for 1:00 minute at a low speed to rest. Repeat 10 times.
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    Focus on your “beach muscles.” To get a bikini body quickly, you may need to skip the full body workouts and focus on your abs, legs, and arms instead. All of these muscles can be easily worked out at home.

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    Lift weights 1-2 months before beach season. Your body’s metabolic rate is determined by how much muscle you have, and more muscle means you burn more fat. By lifting weights you increase your metabolic rate, so you’re also building muscle and burning fat when you sleep, drive or go shopping.[5]

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    Find ways to exercise during the day. Take the stairs instead of the elevator. Walk or bike to work, and do push-ups during your breaks. To get the best results the fastest, you should find as many times as you can to burn a few calories.

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