What comes to mind when ‘Simon says’… Vacation! It has got to be a bikini body. Those two kind of go hand in hand and most people are often in a quest to look a certain way in their bathing suits during this time. It may seem farfetched but the truth is if you dedicate and start early, the future for you is definitely propitious.

Today, I will be sharing a few exercises that can help you tone up in preparation for your next holiday trip.

1. Burpees

Burpees have always been my go-to exercise. One, because they are very convenient and can be done anywhere and at any time, and two, because they leave you hyperventilating because of how brutal they are. If you want to burn a high percentage of fat and build a substantial amount of muscle within a short duration of time, then burpees are a definite choice.

You simply drop down into a plank position, stay there for a split second then shoot back up. Do this 20 times, rest for ten seconds then repeat at least four times. See full tutorial HERE

2. Planks

Planks are a full body toning exercise but mostly for your core which seems to be a common problematic area. Your workout routine should definitely include planks if you want to be flaunting those abs on your next vacation.

It basically involves maintaining a push-up-like position for as long as you can. There are different variations to this so whichever suits you and your level of fitness.


3. Jump squats

Ever heard of the saying ‘never miss a leg day?’  Well, the thing is, when you start a workout routine, you cannot target where fat will be shed. However, doing a full body workout ensures we look proportional while still losing weight. Jump squats are another amazing full body workout. They mainly work and build your legs, which are the biggest muscle while targeting your core. The jump is to ensure your cardiovascular exercise of the day is well taken care of as well. Talk about killing two birds with one stone.


You simply squat with legs apart and ensure to keep your back straight. Form is everything, a poor form will see you waste a lot of time or simply just cause you injury.

4. Crunch

Crunch is a target exercise. It targets your core muscles, mainly the upper core. Crunches are a great toning exercise but note this, THEY DO NOT BURN FAT!  It simply just builds muscle underneath the fat. That is why we often insist on full body exercises that build muscle while burning fat.  Crunches are necessary for shaping your core after fat burning exercises.


5. Running

Running is amazing. It is one of my favorites. It is another full body exercise that burns fat really fast depending on whether you use it to your advantage.

High-intensity interval training (HIIT) running can be very effective. This is when you start by jogging, then pick up the pace by running and finally sprinting in intervals only taking minimal rests. This allows your lungs to build capacity and helps to burn fat quickly. This is a method even elite athletes use to train for matches so you can bet it works.

The great thing about all these workouts is that they do not need gym confinement; all you need is your dedication, so guess what, NO EXCUSE!

Always remember that your diet contributes to 80% of your weight loss. You can do all these exercises and fail to see any results because you feed on a lot of junk. So if your end goal is to look a certain way on your next trip, then you need to know how much junk/ sugar you need to cut from your diet and replace them with healthier versions like vegetables, fruits, whole grains, water, etc.

Remember to start these routines early. At least three months in advance. At the end of the day, your confidence always wins. There is no standard of beauty and whether you achieve abs or not, this should not stop you from putting on that bathing suit and swimming away with the fish.

Brenda Midamba is an award-winning health and fitness blogger. She gives health and fitness tips on her blog   Couch Health and Fitness. Find her on Instagram, Facebook, and Twitter for more health tips.

Leave a Reply

Your email address will not be published. Required fields are marked *