18-08-16 | Move | weight-loss |

3 times a simple bikini body HIIT routine

Fit-chicks! It’s time for some active exercising to help you look strong and sexy in your cute bikinis this summer! Have you always wanted to try a High Intensity Interval Training, but don’t know what to do? Today I want to share 3 simply and fast bikini body HIIT routines with you, based on three different levels: one for beginners, one intermediate and one at advanced level. Who’s ready?

As you may already know, I love HIIT as an addition to my cardio sessions to get the most out of my training. And it doesn’t take to much time! Also HIIT is great for fast fat burning because of the short but intense type of workout. It is suited for almost anyone, because you can perform it on different levels and can go at your own speed. While at the same time challenging your body to go further each time. It is really important to always do a good warm up before you start with your routine, to prepare your muscles for what’s about to come and prevent any injury. Let’s go!

HIIT 1 – Beginner

  • Sprint
  • Jumping jacks
  • Squats
  • High knees

15 sec each exercise, 30 sec jog in between

Do 4 rounds with 1 min rest after each round

HIIT 2 – Intermediate

  • Burpees
  • Sit-ups
  • Dips
  • Jumping lunges

30 sec each exercise, 30 sec jog in between

Do 4 rounds with 45 sec rest after each round

HIIT 3 – Advanced

  • Squat jumps
  • Push-ups
  • Frog jumps
  • Plank leg lift
  • Mountain climbers

45 sec each exercise, 15 sec jog in between

Do 4 rounds with 30 sec rest after each round

Always do a cooling down with a little stretching to safely end your routine. Please keep me informed on how these bikini body HIIT routines are working out for you! And let me know if I can maybe help you out with getting you to a next level of HIIT!

With love,

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  • astrid geitel

    Ik mis de live (voor) beelden van een oefening. Dat zou ik completer vinden. Bijv. Burpees en dips….

  • Herbartium

    This is a great post! Various fitness levels make the exercises suitable for everyone – no more excuses! 😀

    • Carolina van Dorenmalen Post author

      I agree!

      Thank you so much for leaving me such an exciting message 😀


  • Anne-Loes

    Super fijne HIIT trainingen die perfect zijn tijdens hardlopen of wandelen. Thanks Carolina! X

    • Carolina van Dorenmalen Post author

      Wat leuk om te horen Anne-Loes! Hartelijk bedankt voor je berichtje 😀

      Fijne dag en liefs,

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