Swimsuit Circuit H.I.T. Workout

by Aimee Keiluhn
Certified Personal Trainer & Nutrition Anaylst

OK, here we go! Swimsuit season is coming and it’s not too late to improve your physique in time for summer! This workout will help you firm up in six weeks, so you’ll be ready to rock that suit.

This routine targets multiple muscles every workout and will give your metabolism a boost since you’ll be in constant motion.

There are 3 Full Body workouts per week. For the best results, make sure to challenge yourself with MAX Reps (you’ll know you are challenging yourself if you’re barely able to finish the rep).

Add 2 days of cardio, 30-45 minutes to further enhance results.



1 SET x MAXIMUM REPS (minimum 15 reps)

  • Warm-up for 5-10 minutes
  • Pick a weight you can do for 15 reps.
  • Perform 1 set of each exercise; doing as many reps as possible
  • Rest as little as possible between each exercise (maximum rest 1 minute)
  • Workouts can be completed in 35-45 minutes depending on how much rest you need.



Leg Extensions

Leg Press


Dumbbell Pullovers

One Arm Dumbbell Row (Left Arm & Right Arm)

Dumbbell Incline Press

Lateral Dumbbell Raise

EZ-Bar Curl

Cable Triceps Pushdown

Cable Reverse Tricep Pulldowns

Leg Raises on a Bench



Dumbbell Lunges (Alternating Legs)

Leg Curls

Barbell Hip Thrust

Lat Pulldowns

Seated Cable Row

Dumbbell Flat Chest Press

Front Dumbbell Raise

Concentration Curls (Left Arm & Right Arm)

Skull Crushers

Tricep Dumbbell Kickbacks (Left Arm & Right Arm)

Captain’s Chair Ab’s



Bulgarian Split Squats (Left Leg & Right Leg)

Step ups (Left Leg & Right Leg)

Dumbbell Bent-Over Rear Delts


Dumbbell Incline Flyes

Cable Crossover

Seated Dumbbell Shoulder Press

Hammer Curls

Cable Rope Triceps Pushdown

Cable Reverse Tricep Pulldowns

Plank hold (60 seconds)




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