If you’d love to tone up, but don’t have the time for long, boring workouts, join our quick bikini body workout challenge…

There’s nothing like the countdown to summer to send us into a bikini season panic.

While dieting is one approach to feeling more comfortable in our skin, recent research has found that the combination of diet and exercise is the most effective way to lose weight. And let’s not forget that exercise helps improve fat-burning muscle tone while boosting one’s mood.

That sounds great, but who has time to exercise nowadays?

I don’t know about you but, as a working mom with a toddler, I’m lucky if I can fit in a dedicated 10-minute workout a few times a week.

WIN a R 2,000 Woolworths Voucher

Subscribe to our Free Daily All4Women Newsletter to enter

So that’s exactly what I’m going to do. Every week for the next four weeks, I’m going to find and share a quick bikini body workout, with the aim to do it at least three times within the week, and one healthy dietary tip.

This bikini body challenge is not about starving or following gruelling workouts, it’s about making small, sustainable changes that could help anyone feel great.

Each workout will be 15 minutes or less and the dietary tip will be one that doesn’t take too much time, effort or money to follow.

Bikini body workout 1

For this week’s workout, by personal trainer Rebecca Louise, you’ll need a set of hand weights (or two equally weighted water bottles) to do it.


Bikini body diet tip 1

Meal plan – Avoid the dinner rush and relying on takeaways by devising a healthy dinner meal plan for the week.

Write your meal plan down and stick it up on the fridge. Stock up on all the ingredients you’ll need in one shop and, when possible, cook meals or compartments of meals in advance. This will not only help you stick to a healthier diet, it could save you time and money too.

For quick healthy dinner ideas, read 4 Quick healthy dinner ideas (ready in just 30 minutes) and How to meal prep for the week in an hour

Please note: If you have any health conditions, you may need to talk to your doctor before starting any new exercise programme. Should you feel any unusual discomfort during a workout, stop immediately and talk to your doctor or health advisor as soon as possible.


While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.