TO GET A BEACH-READY BODY IN A MONTH, YOU HAVE TO BE READY TO TRAIN HARD.

These seven lifestyle guidelines will help get you on the fast track to a body that looks good and feels great. These are tried and true methods that can work all year long, but they are especially good to use if you’re getting ready for vacation!

1) DON’T BE AFRAID TO LIFT HEAVY

Strength training is an essential part of a beach body workout. Lifting weights creates a toned look that lets you wear your bathing suit with confidence. Hit the gym three days a week and perform strength exercises that target all major muscle groups. Challenge yourself with high-weight, low-rep sets and youll start getting ripped in no time.

2) USE YOUR BODY WEIGHT

Bodyweight resistance exercises such as pushups, hand walks and side-to-side crawls are also important for toning muscles. These moves require concentration, balance and coordination to perform, and the more you do them, the stronger youll get.

3) BE SMART ABOUT CARDIO

Cardiovascular exercise should be included in any training program, but spending hours on the treadmill wont do much to get you a beach-ready physique. To really blast your body into shape, aim for a mix of steady state cardio and interval or circuit training. Perform strength training and cardio on alternate days to give yourself enough time to recover preserve your stamina for both types of workouts.

4) HIITTHE GYM HARD

Adding high-intensity interval training (HIIT) to your regimen sends your heart rate soaring and blasts fat. HIIT workouts generally dont last for more than half an hour, and you can do them two to three times per week as you get ready for the beach.

5) REMEMBER YOUR CORE

Summertime is about the only time that other people are going to see your abs, and you have to do more than sit-ups to get a solid core. Include diverse abdominal exercises such as plank rotations, side crunches and jackknife sit-ups in your regimen to challenge your core from all angles. Strength training also works your abs every time you stabilize yourself while lifting.

6) GIVE YOURSELF RECOVERY TIME

Working out this hard requires adequate recovery time. Take one full day off from exercising every week to give your muscles a chance to rest. This prevents burnout and gives you the strength you need to push through your routine on active days.

7)REMEMBER YOU CAN’T OUTRUN A BAD DIET

When it comes to getting beach-ready, healthy food choices go hand in hand with exercise. Choose lean proteins such as legumes and whole soy products, beneficial fats from nuts and seeds and complex carbohydrates from whole grains, fruits, and vegetables to fuel your workouts. Make sure that you eat enough every day; crash dieting will leave you weak and lacking in the nutrients your body needs to build strength and maintain energy levels.

The great thing about a balanced beach body routine is that youll keep seeing improvements if you stick with it after beach season is over. Working hard, staying active and treating your body right with rest and good food are habits worth pursuing whether or not its time to break out the swimsuit.