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Start This Plan

Blogilates Bikini Blaster Workout Plan - Part 1: "HIIT It Hard!"

4 Weeks / 1 Day per Week / Intermediate

65 ratings

Start This Plan

Blogilates Bikini Blaster Workout Plan - Part 1: "HIIT It Hard!"

4 Weeks / 1 Day per Week / Intermediate

65 ratings

Blogilates Bikini Blaster Workout Plan - Part 1: "HIIT It Hard!"

4 Weeks / 1 Day per Week / Intermediate

65 ratings

Workout Goals

Equipment Needed

Exercise Mat

Day 1

Blogilates Bikini Blaster Workout - Part 1

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

Spiderman Plank - these should be performed as quickly as you can to incorporate cardio as well.

Exercise	Sets	Distance	Reps	Weight
Bodyweight Lunge Quads / Beginner	Bodyweight Lunge 1 sets, 15 reps	1		15	--:--
Split Squat Jump Quads / Intermediate	Split Squat Jump 4 sets, 35 reps	4		35	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps	4		10	--:--
Plank Abs / Intermediate	Plank 4 sets, 00:00:30	4	00:00:30		--:--
Mountain Climber Abs / Intermediate	Mountain Climber 4 sets, 75 reps	4		75	--:--
Push-Up Chest / Beginner	Push-Up 4 sets, 10 reps	4		10	--:--
Spiderman Plank Obliques / Expert	Spiderman Plank 4 sets, 40 reps00:15:00	4		40	--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 4 sets, 8 reps	4		8	--:--
Bodyweight Plie Squat Outer Thighs / Beginner	Bodyweight Plie Squat 4 sets, 15 reps	4		15	--:--
In-N-Out Outer Thighs / Beginner	In-N-Out 4 sets, 15 reps	4		15	--:--
Out-N-Up Glutes / Intermediate	Out-N-Up 4 sets, 15 reps	4		15	--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 4 sets, 00:00:30	4	00:00:30	--	--:--
Burpee Quads / Intermediate	Burpee 4 sets, 10 reps, 01:30 rest	4		10	01:30

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superset
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Log this Workout

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Muscles Worked

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Workout Plan Summary

This is the first workout in the Bikini Blaster video series from Blogilates! To get you started off right and get you ready for bikini season, this one is all about High-Intensity Interval Training (HIIT)! It's designed to make sure you're getting the most out of your workout time - that means y... more

The goal is to be able to complete 4 runs through the entire workout, with only 1 minute of rest between each round. Cassey makes it look easy, but this quick workout is exhausting! Push yourself, and try to finish the workout just how she designed it.

If you can't manage to finish everything at once, don't be discouraged! Do your best to complete the workout 4 times throughout the whole day. Remember to focus on good form and proper breathing throughout!

This workout is an awesome test to see just how much work you're going to have to do to finish the entire Bikini Blaster series! Read more about the workout over at the Blogilates web site!

5,395 people started this plan