Summertime bikini body training tips for women that work in the office

Summertime bikini body training tips for women that work in the office

3 min read
As the weather starts to warm up, it’s time to start thinking about getting ready for summer. Temperatures in Australia should rise to over 30 degrees Celsius, providing ideal conditions for heading down to the beach or the pool. So if you are someone that wants to show off their curves, then you better start working towards that beach body ASAP. Getting a killer bikini body seems challenging for those who work office jobs. However, with the right strategy you can get a great beach body in 12 weeks or less. All you need to do is: To get the perfect beach body, you need to have:
  • Have less than 15% body fat.
  • Have a toned bum.
  • Have toned legs.
  • Sculpt your body’s natural curves.
Here’s how to do it.

Monitor your calories.

The success of your training depends heavily on what you eat. If you fail to maintain a healthy diet that is free from junk, then it is unlikely that you will make any progress towards getting your bikini body. Women generally consume 2000 calories a day and can maintain a minimum calorie consumption of 1200 calories a day. However, it is much better to burn the calories rather than to starve the calories from your body otherwise it will also affect your mental health. You need to consume the right balance of proteins, fats and carbohydrates so your body will have enough energy to do the exercises and to maintain the mental energy for you to perform in your office job. You should create a meal plan that will provide you with enough calories to stay energized throughout the day, while minimizing your hunger. Many female fitness models maintain a protein heavy diet that will see them consume 10% fats, 35% carbohydrates and 45% protein. Below are some food groups that you can choose from.


  • Rice
  • Potato
  • Sweet potato
  • Yam
  • Oats
  • Quinoa
  • Couscous
  • Fibrous carbs
  • Fruit (Apples, grapes, bananas, oranges)
  • Vegetables (Lettuce, celery, spinach)


  • Protein powders (isolate)
  • Chicken breast
  • Fish (Tuna)
  • Greek Yoghurt
  • Hummus
  • Egg whites
  • Red meat

Burn calories.

The most important thing for those who work office jobs is to burn calories every day. Ideally, you want to have a calorie deficit as a result of the calories that you burn from your daily exercise routine. The type of exercise needs to be highly intensive so that your heart rate will be high and that your body will continue to burn calories for up to 8h after your initial exercise. Typically, burning 500 calories is equivalent to a 45-minute high-intensity workout. Because most office workers are busy and time is precious, a quick, effective routine that is fun is needed. You can participate in the following exercise activities.
  • Cycling on the spinning bike for 30-60 minutes.
  • Running on the treadmill for 45 minutes.
  • Exercising on the cross-trainer for 45 minutes.
High-intensity exercise classes that you can participate in include:
  • Aerobics
  • Spin classes
  • Dance classes
  • Boxing classes
  • Fitness classes
The more time you spend training, the better results you should start to see. For example, you could do a session before work, another during your lunchtime and another session after work.

Do resistance weights to shape your body.

Many women think that doing weights will instantly make them appear too muscular. When resistance training is done right, your body will be physically sculpted to give you a healthy and more athletic look. Doing compound free weight exercises with dumbbells will enhance your muscle tone. By doing repetitions of 10-30, your body should develop nice curves that will give you the beach body that you want. Some movements you should focus on include:
  • Press movements (Bench, shoulders, squats, step-ups, leg press, lunges)
  • Pulling movements (Rows, pull-downs or pull-ups)
Working in an office does present a challenge for keeping fit, however you can still nail that bikini body by incorporating the nutrition and exercise tips above. Step up to the challenge and get the beach body of your dreams today! Image credit: Flickr