This summer’s bikini challenge is simple and very efficient: complete 100 squats and 100 push-ups in 10 minutes to burn 100 calories.
If you ask me what is the best workout to tone and slim down your legs, it has to be squats. Squat works on your entire lower body to tone your hips, thighs and to lift your butt up. If you ask me what is the best workout to slim down your arms, shoulders and upper body and to lift your breasts up, it has to be push-ups.
Both squats and push-ups also work on strengthening the core muscles of your body. So get your best body shape this summer following this bikini challenge. It’s just 10 minutes from your time, so no excuses!
This bikini challenge aims to burn an average of 100 calories in 10 minutes. There are a total of 10 rounds. For each one minute round, the aim is to complete 10 push-ups and 10 squats.
For beginners, you do not need to lift any weights when you squat, but as you progress, start to lift some weight to make it even more challenging. If you decide to add weight, start with 2-4 kg dumbbells or kettlebells and increase it to 8-10 kg when you advance.
1. Squats 10 x 10
Here is how you should perform a correct squat.
2. Push-ups 10 x 10
Here is how you should perform a correct push-up.
If you are a beginner in fitness or if you have a sedentary life but you want to start a healthier lifestyle by doing this bikini challenge, you should perform the push-ups by supporting your body on your knees, instead by supporting it on your toes. Make sure that your back is straight all the time and engage your core every single rep.
The time that’s left over after every round of 10 squats + 10 push-ups is your rest time. For example: you have one minute for a round, but if you perform a round in 40 seconds, the remaining 20 seconds are for resting and stretching your arms and legs. As the rounds increase, you’ll be more tired and your rest time will decrease and it will get harder.
If you find that completing 10 squats and 10 push-ups in one minute is too challenging, you can always increase your time to let’s say one minute and 15 seconds. Also, if you find that this is too easy, decrease the time to 45 seconds, increase the weight used, or even increase the reps to 12-15 squats + 12-15 push-ups.
When this bikini challenge is done, your metabolism will be increased and you will keep burning fat even after the workout. Do this workout everyday for best results! Keep challenging yourself and stay fit!