How to Get a Bikini Body in Weeks (Workout + Diet)

How do I get a perfect body in 2 weeks?

Preparing that lean beach body figure for the summer might be one of the most stressful challenges of all time. However, there is nothing to worry about. Achieving an amazing bikini body in just a couple of weeks is indeed achievable. 

By following this workout routine and sticking to an efficient diet plan, you can help your muscles strengthen as well as help your body burn stored fat quickly and efficiently. All you need is consistency.

Work Out In the Morning

Consider working out in the morning since it’s a great way to boost your metabolism. Doing intense exercises right at the beginning of the day will help your metabolism burn extra calories throughout the day. This will help your body deal more effectively with the calorie intake throughout the rest of the day, thus helping you lose weight even more quickly. 

However, we all know that working out in the morning isn’t always possible, but whenever you get a chance to squeeze in an efficient workout in the morning, don’t skip that chance. 

Bikini Body Workout Plan for 2024 (Effective Exercises)

These are just a few effective exercises that you can do daily to get that summer body in a few weeks.

1) Cable Squat and Row

This exercise is very simple. You can easily do it on any cable machine at the gym. Even with minimum resistance, this exercise is highly effective. 

First, you need to grab the bar on the cable machine with both of your hands. Make sure you adjust the weight as to not make it too hard for yourself. Then, walk the cable out a few feet. Once you’re in that position, you need to squat and row. Squat down as low as possible and try to keep your hips back while pushing all the weight on your heels while you’re squatting down. As you come up again, you need to pull the weight into your stomach and do the row. After that, go back down into a squat. Repeat this exercise for 30 seconds with no rest. Do about 4 sets. 

How long does it take to get a bikini body?
Image Credit: YouTube 

2) Alternating Jumping Lunges

Jumping lunges are great for your legs regarding your balance, strength, and power. All of these factors make a huge change in how you burn your calories. 

You simply start in a lunging squat and make sure your feet are 3 or 4 feet apart. Then, do a slight jump and get both feet off the ground simultaneously. Then, start switching legs mid-air so that your front leg is now at the back and vice versa. Continue doing this movement and alternate your legs for about 30 seconds.  

How can I get beach body in a week?

3) Mountain Climbers

This exercise is great for your abs, while also providing efficient cardio benefits at the same time.
You need to start with a simple plank position. Then, start lifting your right knee up to the left side of your chest and rotate. This way, your body will be switching and alternating which leg is coming up to which side of your chest. Make sure to keep your core tights. Do this exercise for about 30 seconds and repeat each side at least 4 times. 

Mountain Climbers

4) Squat Shoulder Press 

Squat Shoulder Press is one of those exercises that work your whole body. This exercise targets your quads, glutes, core, triceps, and shoulders at the same time.

All you need to do is grab a weight; it can be a dumbbell for example. It just needs to be light enough for you to shoulder press continuously. Start by holding it in front of your body, upon the same level of your shoulders, and then go into a squat. Keep your hips back and your heels on the floor. As you are coming up, let your legs build a bit of momentum as you shoulder press that weight. Then, bring your arms back down to the previous position and repeat this for 30 seconds.

How can I get a bikini body in a few days?

5) Power Jumps

Power jumps will assist your coordination, power, and core strength all at once.
Firstly, stand tall. Jump up and try to bring your knees as close to your chest as possible. Then, land on the balls of our feet. Continue jumping for about 30 seconds. You can even do the modified version of this exercise. You can jump moving forward and think of it as jumping over something. 

Bikini Body Diet Plan for 2024

1) Eat protein with every meal

Exercising on its own won't help you that much. In order to truly work on your strength, balance, and muscle mass increase, you need to take your daily protein. It is recommended that you spread your protein intake across all three meals of the day. This is what will aid fat loss. You can easily implement protein in your daily diet either by taking supplements or mixing protein powder in your smoothies and shakes. In addition to that, many other supplements can help you build strength and help your sore muscles after an intense workout. Among many great supplements out there, you can find the best BCAA supplement on reliable webshops.  

What should I eat to get a bikini body?

2) Follow a low-bloat diet plan

You also need to have a set diet plan that you follow regularly. What makes your body look puffy most of the time is a bloated belly. If you need an instant transformation, the best diet plan you can follow is a low-bloat diet. 

Firstly, you need to avoid consuming high-sodium packaged foods since they trigger water retention. Believe it or not, there are also some healthy foods that can cause bloating. Those are for instance vegetables such as broccoli and kale. They contain slow-digesting carbohydrates that cause gas. Some other healthy foods that may actually cause bloating are apples, peas, and bananas.  

If you want to prevent water retention, you need to eat high-potassium fruits such as avocados, kiwis, bananas, and oranges. Cucumbers are the best veggies you can eat for this same reason.  

low-bloat diet plan

3) Stop snacking

Even the healthy kind of snacking can have many negative effects on your diet. Grabbing a few quick bites might not seem like a big issue, but the rushed way in which most people snack can really stall their beach body progress. Instead of snacking, try to have three or four balanced meals per day. It will much easier for you to track your consumption that way.

Stop snacking

4) Cut out cocktails, wine, and beer

Lastly, if you want your body to start burning stored fat, you need to stay away from cocktails, beer, and wine. Drinking alcohol regularly will put on more unnecessary calories that your body won't be able to burn fast enough. Not only that, but alcohol also has a tendency to lower your inhibitions and make it more challenging for you to stick to your diet. For these reasons, you need to cut back on your alcohol consumption and drink a lot of water instead. 


All things considered, getting a bikini body ready in weeks definitely is achievable. However, if you decide to set on that journey, you need to be ready to make some compromises and stay consistent with your workouts. With a consistent workout and an effective diet plan, your beach body will be ready before you even know it. 

Author Bio (Guest Author)

Sarah Jessica Smith is a blogger who likes to research and writes creative, informative yet inspiring articles about lifestyle, design, and health. This is her way of contributing to this lovely world that surrounds us, and her attempt to encourage readers to live their best life. Life is a journey, so grab your seats and enjoy the ride.

Also Read: The Ultimate Guide - Goa Dress for Girl 

Frequently Asked Questions

1) How do you get a bikini body fast?

If you want a bikini body fast, we strongly recommend you religiously follow the 5 workouts that we have discussed in this article above along with a diet plan. We promise you that you'll get a bikini body in 2 weeks or max. a month if you stick to the exercises and diet that we have recommended in this detailed article.   

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