If the countdown to summer has you in a bikini season panic, join our bikini body workout challenge to tone up in 15 minutes or less a day…

Who has the time for long, boring workouts?

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.

So that’s exactly what I’m going to do. Every week for four weeks, I’m going to find and share a quick bikini body workout 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.

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

Bikini body workout 3

This week we’re going to doing two quick workouts back to back. The first is a five-minute Pilates barre style inner thigh workout by Bailey Brown followed by a nine-minute energising cardio workout by Gina B of SMILE.

You could do these workouts one after the other or break them up over a day. How you use these workouts is up to you, but here’s an idea for how to use all the current bikini body workouts and exercise six days this week:

  • Do bikini workout 1 twice this week (Monday and Thursday)
  • Do bikini workout 2 twice this week (Tuesday and Saturday)
  • Do bikini workout 3 twice this week (Wednesday and Friday)

Bikini body diet tip 2

Try green tea – Not everyone likes it, but if you could swop one or two cups of coffee for green tea, it could help you lose weight (and help you perform better at work).

A study published in The FASEB Journal found that a component in green tea known as epigallocatechin-3-gallate (EGCG) supports weight loss by alleviating high-fat and high-fructose induced insulin resistance while boosting brain power.

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.