If the countdown to summer has you in a 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. So every week for four weeks I’ve been sharing 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.

Each workout will be 15 minutes or less and the dietary tip will be one that doesn’t take too much time and it doesn’t cost you a thing.

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Bikini body workout 4

This week’s we’re going to doing a 10-minute Pilates HIIT Workout with Jessica Valant.

How you use these workouts is up to you, but here’s an idea how to exercise six days this week:

Bikini body diet tip 4

This tip has nothing to do with what you put in your mouth, but it does affect your waistline – it’s sleep.

This week, try and go to bed earlier and clock at least seven hours of sleep.  We often crave sugary foods when sleep deprived and recent research has even found that not getting enough sleep causes changes in the body that makes one more prone to gaining weight.

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.