4-Week Bikini Body Workout Plan to Sculpt Your Entire Body at Home

If you have trained a lot to get into bikini body shape and you are still no way near where you want to be, then this article is for you. The Bikini Body Workout Plan mentioned below will help you sculpt your entire body at home.

However, the workouts mentioned below are gruesome, and you need to put in a lot of effort to complete every single workout. The only good thing about them is if you complete them, you will reach your goal. That’s it.

The workouts mentioned below will help you lose excess weight, tone your arms and legs, build abdominal muscles, lose belly & lower back fat, and help grow your glutes. Moreover, you will become flexible and strong. Your overall endurance will also increase exponentially.

Most of these workouts will take at least 40 minutes to complete. So, prepare yourself mentally before you start. Let’s start with the exercises you are going to perform in this workout routine:

17 Exercises You are Going to Perform in This 4-Week Bikini Body Workout Plan

Don’t worry! You don’t need to perform all these exercises at the same time. You are going to perform them in four weeks combined. However, before you start with the workout plan, learn how to perform each exercise perfectly.

Your form needs to be impeccable to produce consistent results. If your form is any less than perfect, it will only hinder your results. Moreover, most of these exercises are simple, It won’t take more than a couple of minutes to learn them.

While training, if you get unsure about the form, go through this article again and re-learn the proper form and then perform these exercises.

1. Running

Muscle Worked: Hip Flexors, Glutes, Quadriceps, Hamstrings, Calf and Core muscles

2. Surya Namaskar

Muscle Worked: Almost all muscles of upper and lower body

3. Jumping Jacks

Muscle Worked: Glutes, Quadriceps, Hip flexors, Calf Muscles

4. Burpees

Muscle Worked: Glutes, Quads, Core, Calves, Shoulders, Chest, and Triceps

5. Squats

Muscle Worked: Glutes, Quads, and Calves

6. Bicep Curls

Muscle Worked: Biceps, Brachii, Brachialis, and Brachioradialis.

7. Shoulder Press

Muscle Worked: Deltoids, Triceps, Trapezius, and Pecs.

8. Sit-Ups

Muscle Worked: Rectus abdominis, Transverse abdominis, and Obliques

9. Jump Rope

Muscle Worked: Calves, Quads, Hamstrings, Glutes, Abs, Oblique muscles, Forearms, Biceps, Triceps, Shoulders, Back muscles, and Chest muscles. 

10. Side Plank Dip

Muscle Worked: Lower back and Obliques

11. Reverse Fly

Muscle Worked: Rhomboid muscles in your upper back and shoulder region

12. Air Bike

Muscle Worked: Abdomial

13. Mountain Climbers

Muscle Worked: Shoulder muscles, Triceps, Chest muscles, Serratus anterior, and Abdominal muscles

14. Donkey Kick Backs

Muscle Worked: Glutes

15. Leg Side Abduction

Muscle Worked: Glutes

16. Fire Hydrant

Muscle Worked: Glutes

17. Lunges

Muscle Worked: Glutes, Calves, Hamstring, and Quadriceps

4-Week Bikini Body Workout Plan

Every week you need to perform three workout routines twice. For instance, Workout 1 (Monday, Tuesday), Workout 2 (Wednesday, Thursday), Workout 3 (Friday, Saturday), and Sunday will be a rest day.

This is how you need to perform your workout:

You can take only 2-minutes rest between the exercises and 1-minute rest (max) between the sets. That’s it. If you ignore this strategy your results will be severely affected.

I have mentioned (on average) how many sets & reps you should perform for each exercise. However, your best bet would be to perform only mentioned sets and when it comes to reps, perform as many reps as you can, then take a minute break.

Week 1

Workout 1 (Monday, Tuesday)

1. Running: 30-60 minutes / Jump Rope: 3 sets of 2 minutes
2. Surya Namaskar: 10 rounds
3. Donkey Kick Backs: 3 sets of 15+ reps
4. Fire Hydrant: 3 sets of 15+ reps
5. Leg Side Abduction: 3 sets of 15+ reps
6. Lunges: 3 sets of 10+ reps

Workout 2 (Wednesday, Thursday)

1. Jumping Jacks: 3 sets of 30+ reps
2. Burpees: 3 sets of 10+ reps
3. Squats: 3 sets of 10+ reps
4. Bicep Curls: 3 sets of 15+ reps
5. Shoulder Press: 3 sets of 15+ reps
6. Sit-ups: 3 sets of 15+ reps

Workout 3 (Friday, Saturday)

1. Jump Rope: 2 sets of 2 minutes
2. Reverse fly: 3 sets of 15+ reps
3. Air Bike: 3 sets of 15+ reps
4. Mountain Climbers: 3 sets of 20+ reps
5. Lunges: 3 sets of 10+ reps
6. Fire Hydrant: 3 sets of 15+ reps

Week 2

Workout 1 (Monday, Tuesday)

1. Running: 30-60 minutes / Jump Rope: 3 sets of 2 minutes
2. Surya Namaskar: 10 rounds
3. Jump Rope: 2 sets of 2 minutes

Workout 2 (Wednesday, Thursday)

1. Bicep Curls: 3 sets of 15+ reps
2. Shoulder Press: 3 sets of 15+ reps
3. Situps: 3 sets of 20+ reps
4. Squats: 3 sets of 15+ reps

Workout 3 (Friday, Saturday)

1. Sit-Ups: 3 sets of 20+ reps
2. Side Plank Dips: 3 sets of 15+ reps
3. Air Bike: 3 sets of 15+ reps
4. Mountain Climbers: 3 sets of 20+ reps
5. Surya Namaskar: 10 rounds

Week 3

Workout 1 (Monday, Tuesday)

1. Running: 30-60 minutes / Jump Rope: 3 sets of 2 minutes
2. Bicep Curls: 3 sets of 15+ reps
3. Squats: 3 sets of 15+ reps
4. Shoulder Press: 3 sets of 15+ reps
5. Sit-Ups: 3 sets of 20+ reps

Workout 2 (Wednesday, Thursday)

1. Surya Namaskar: 10 rounds
2. Donkey Kick Backs: 3 sets of 15+ reps
3. Leg Side Abduction: 3 sets of 15+ reps
4. Fire Hydrant: 3 sets of 15+ reps
5. Lunges: 3 sets of 15+ reps

Workout 3 (Friday, Saturday)

1. Bicep Curls: 3 sets of 15+ reps
2. Shoulder Press: 3 sets of 15+ reps
3. Air Bike: 3 sets of 15+ reps
4. Side Plank Dips: 3 sets of 15+ reps
5. Mountain Climbers: 3 sets of 20+ reps

Week 4

Workout 1 (Monday, Tuesday)

1. Running: 30-60 minutes
2. Bicep Curls: 3 sets of 15+ reps
3. Shoulder Press: 3 sets of 15+ reps
4. Squats: 3 sets of 15+ reps
5. Sit-Ups: 3 sets of 15+ reps

Workout 2 (Wednesday, Thursday)

1. Surya Namaskar: 10 rounds
2. Burpees: 3 sets of 15+ reps
3. Air Bike: 3 sets of 15+ reps
4. Side Plank Dips: 3 sets of 15+ reps
5. Mountain Climbers: 3 sets of 20+ reps

Workout 3 (Friday, Saturday)

1. Jumping Ropes: 2 sets of 2 minutes
2. Donkey Kick Backs: 3 sets of 15+ reps
3. Leg Side Abduction: 3 sets of 15+ reps
4. Fire Hydrant: 3 sets of 15+ reps
5. Lunges: 3 sets of 15+ reps

Beginners Workout

If you have never trained before or the workout mentioned above is too complicated for you, then perform this workout plan daily (except Sunday).

1. Surya Namaskar: 15 rounds
2. Bicep Curls: 3 sets of 15 reps
3. Shoulder Press: 3 sets of 15 reps
4. Squats: 3 sets of 15 reps
5. Sit-Ups: 3 sets of 15 reps
6. Lunges: 3 sets of 15 reps

You can get lightweight dumbbells and jump rope from amazon.

4 Dietary Adjustments to Fasttrack Your Progress

Here are a few dietary adjustments that will help you reach your goal faster by helping you avoid dietary mistakes that hinder your growth:

1. No More Junk Food, Sugary Drinks, Alcohol, or Smoking

Even if you consume junk food once a month, it will still hinder your progress. Your best bet would be to avoid junk food, sugary drinks, and alcohol altogether. Moreover, the bikini body workout plan requires a lot of aerobic endurance, you should avoid smoking too.

2. Consume Green Tea Daily

Green tea is rich in catechins such as EGCG (Epigallocatechin gallate) and contains caffeine. Green tea can enhance fat burning, improve oral health, boost metabolism, enhance alertness, and more.

A study (2008) was conducted on 60 obese people. Participants were separated into two groups. Both groups followed a standardized diet for 12 weeks while regularly drinking either green tea or a placebo.

The study revealed that those who drank green tea lost 7.3 pounds (3.3 kg) more weight than the placebo group.

You can drink green tea to suppress your hunger during inconvenient hours.

You can get green tea from amazon.

3. Follow The Ketogenic Diet

If you need to lose a lot of weight, follow the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

4. Consume Zero Calorie Food

If you are not following the ketogenic diet, you can consume zero-calorie food to suppress your hunger and meet your nutritional requirement.

Zero-calorie foods are food low in calories. Unlike the name suggests, these foods do have calories, however, the calories are so low compared to the nutrients these food possess that consuming them will only help you lose weight or maintain a healthy weight.

Here are a few zero-calorie foods you can consume:

• Broccoli
• Cabbage
• Lettuce
• Cauliflower
• Green Tea
• Black Tea
• Tomatoes
• Peppers
• Grapefruit
• Spinach
• Berries
• Carrots
• Mustard
• Green beans

Conclusion

This Bikini Body Workout Plan can help you lose a lot of weight, build muscles, and more. However, you need to put in the effort. There is no other way.

Moreover, you can keep following this workout routine even after you reach your goal. This way, you can maintain your shape all year long.

If you have a medical condition, kindly consult your doctor before attempting this workout routine to ensure you are fit enough to perform this workout plan. If you are unable to stay consistent with this workout routine, this article on how to make your brain crave working out can help.

P.S Thanks for reading! If you enjoyed this article on 4-week Bikini Body Workout Plan, feel free to share it. Moreover, leave a question down below in the comment section if you have any.

This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. Please read my affiliate disclaimer for more info.