The desire to slip into your favorite swimsuit may feel like a time-sensitive challenge. While achieving significant fitness results usually takes time, there’s no need to throw in the towel just yet. Here’s some good news – you can kickstart your journey with a five-minute swimsuit body workout right now.

Devoting just 5 to 10 minutes to fitness, four to five times a week, can have you confidently embracing beach days with a swimsuit body you’ve been eyeing since the beginning of the year. This efficient workout targets key areas for a toned beach body. Select three different exercises for each session, aiming for two sets of 10 repetitions with a 30-second rest between sets. If time allows, opt for three sets. For timed exercises, maintain each position for 30 to 60 seconds.

While I generally recommend a longer timeframe for comprehensive transformations, combining this program with a weight loss-oriented diet, healthy habits, and some extra cardio can yield remarkable results!

Exercise 1: Jump Squats

Engage in high-intensity jump squats to build lower body strength and muscle. Focus on your quads, glutes, and calves, while also boosting your heart rate for cardiovascular benefits.

How to:

Stand with feet shoulder-width apart.
Lower into a squat, pushing through your full foot.
Propel yourself into a jump at the squat’s bottom.
Land, absorb the impact, and smoothly transition into the next squat.
Repeat for the target repetitions.
Exercise 2: Lunges

Incorporate lunges for coordination, muscle development, and calorie burning. Target your quads, glutes, hamstrings, core, and lower back.

How to:

Stand tall with feet hip-width apart.
Step forward with the right foot, lowering into a lunge.
Maintain a 90-degree angle with both knees.
Push through the full foot of your front leg to return to the starting position.
Repeat for the target repetitions, then switch legs.
Exercise 3: Plank Holds

Strengthen your core, abs, obliques, and lower back with plank holds, enhancing overall stability and posture.

How to:

Start in a plank position with forearms on the ground.
Maintain a straight line from head to heels, engaging your abs.
Hold with elbows below shoulders and forearms parallel.
Maintain a braced core and neutral spine.
Repeat for the target time.
Exercise 4: Glute Bridges

Focus on glutes, hamstrings, and core with glute bridges for improved hip mobility and a stable lower back.

How to:

Lie on your back with knees bent and feet flat on the floor.
Lift hips off the floor, squeezing glutes at the top.
Lower hips with control.
Repeat for the target repetitions.
Exercise 5: Mountain Climbers

Engage in explosive mountain climbers for a core workout that also offers cardiovascular benefits.

How to:

Start in a high plank position.
Bring right knee toward chest, then switch legs in a “running” motion.
Keep hips at the same level.
Repeat for the target repetitions or time.
Exercise 6: Russian Twists

Target obliques and abdominal muscles with Russian twists, improving core stability and rotational strength.

How to:

Sit on the ground with knees bent, heels touching the floor.
Lean back slightly, engage your core, and clasp hands together.
Rotate your torso right, then left, for one rep.
Repeat for the target repetitions.
Exercise 7: Bicycle Crunches

Strengthen abs and obliques with bicycle crunches for better core stability.

How to:

Lie on your back, hands behind your head.
Lift both knees toward chest, lift shoulder blades off the ground.
Rotate to the right, bringing left elbow toward right knee.
Switch sides and repeat for the target repetitions.
Exercise 8: Pushups

Incorporate classic pushups to target pectoral muscles, triceps, and deltoids for a swimsuit-ready body.

How to:

Start in a high plank position.
Lower body toward the floor, keeping elbows close.
Push body up, maintaining a tight core.
Repeat for the target repetitions.
Exercise 9: Tricep Dips

Conclude your workout with tricep dips to target triceps, shoulders, and chest.

How to:

Sit on the edge of a bench with hands beside hips.
Slide off with legs extended, lowering body toward the floor.
Push back up to the initial position using triceps.
Repeat for the target repetitions, squeezing at the end for an extra tricep burn.