Fitness  /  

Mar 31, 2016

Heidi Powell’s Bikini Body Workout

As cohost of ABC’s “Extreme Weight Loss,” a fitness & lifestyle blog, and a book under her belt, Heidi Powell knows a thing or two about healthy transformation. We went to her for a bikini body workout to kick our booties into shape before swimsuit season. And let’s just say, she didn’t disappoint! Get ready to hustle and lift your way into your favorite two piece with these powerful moves.

Heidi Powell's Bikini Body Workout - Inspired by This

We’ll let Heidi take it from here…

Let’s face it…the perfect bikini body isn’t just about toned abs, buns, and shoulders. It’s just as much (or more!) about having the confidence that comes along with all of the hard work you’ve put in! While this workout I’ve created is designed to help you sculpt your bod just in time for beach season (think nice shoulder caps, a narrow waist, and a perky booty), the 20-30 minutes of hard work you put in each day will have you feeling just as good as you look!

We’re going to focus on these 4 things:

  • Narrowing the waistline by creating an optical illusion. Yes, you read that right. By building and sculpting your shoulder caps, you will minimize the appearance of your waistline…all without doing a single crunch!
  • Toning and lifting the booty to help reduce the appearance of the under-booty fold.
  • Sculpting the hamstrings and thighs to help minimize those “saddlebags” that we all spend so much time trying to get rid of!
  • Maximizing all-over fat burn with high intensity intervals total body moves.

Superset the following:
(superset means to perform one exercise move, then another immediately following. Supersets are done with two different moves. Below is how they are to be paired)

Overhead dumbbell shoulder press, superset with Jumping lunges
3 sets of 15 (lunges 15 EACH leg)
*rest 60 seconds between each superset

Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This

Upright row, superset with Mountain climbers 
3 sets of 15 (mountain climbers 15 EACH leg)
*rest 60 seconds between each superset

Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This

Bent over row, superset with Burpees
3 sets of 15
*rest 60 seconds between each superset

Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This Heidi Powell's Bikini Body Workout - Inspired by This

Tabata burn out:
Choose one of the following exercises – Run, Bike, Row

Set the clock for 4 minutes. Perform 8 rounds of: 20 seconds work, 10 seconds rest.
*NOTE: the 20 seconds of work MUST be an all out sprint. The rest will be welcomed!

This workout can be done 2-3 times a week. Rest one day between workouts 🙂

  • Mandi

    This is amazing! I love quick workout “how-to’s” 🙂

  • Carrie

    I feel like I could definitely accomplish this in my home when I’m crunched for time – thank you!

  • Kelly

    Such great workouts!

  • Bella

    I will definitely be trying this out!

  • Lauren

    Looks v hard but I will try…

  • Jodie Lopez French

    I love that your workouts can be done anywhere, with standard workout equipment. Do you have an app that I can watch a video of the workout and then listen to you give instructions as one goes through each set?

  • Brittanie Meinzer

    How many reps do you do on the first exercise of the superset?

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