Now that winter has finally arrived it’s time to get beach body ready. If you wait until the summer to begin an exercise routine you’ve waited too long. Here’s a 10 minute HIIT routine that can jump start you into the perfect bikini.

All you’re going to need for this routine is a mat and a towel to wipe off your sweat. Each exercise is performed for 50 seconds leaving you with 10 seconds to transition to the next move. Once you’ve mastered the routine you can repeat the sequence for a longer workout.

1.  HIGH KNEES 

Run in place with your knees as high as you can

2. SQUAT JUMPS 

Feet are parallel about hip distance apart, bend your knees to a squat position and power up off the floor

3.  BURPEES 

Squat all the way down until your hands touch the floor, jump back to a plank position, do one push-up, jump back towards your hands and stand up

4. MOUNTAIN CLIMBERS 

Hands on the floor, legs back in a plank alternating knees in towards your chest as fast as you can

5.  PRISONER SQUATS 

Hands behind your head, squat low then as you stand up lift your knee and opposite elbow turns towards opposite knee alternating

6. CATERPILLARS 

Stand at one end of your mat, roll down to touch your toes, walk your hands out to a plank position, give one push-up, lift your hips then walk your hands back towards your feet and roll to stand up

7. FROG JUMPS 

Hands on the mat starting in a plank position, feet together, jump your feet forward and wide to outside your hands and jump back to a plank position

8. DEAD BUG SIT UP

Lie on your back, legs extended long on the mat, crunch to a full sit up position with knees bent, feet flat on the floor

9. RUSSIAN TWIST 

Knees bent, feet on or off the mat, twist your waist alternating touching the floor

10. PLANK 

Elbows on the mat, legs long, shoulders over elbows

 

If you feel like you want to advance the workout you can always add weights or count how many reps you do each exercise and next time you do the routine try and beat your previous score. The options are endless but time isn’t so get to work.

 

By Shira Kraft

 

*originally published in February 2016 issue*