Too many studies to ignore have shown that high-intensity interval training (HIIT) can boost muscular and cardiovascular fitness as effectively as steady-state cardio—in half the time. This HIIT routine was created for Oprah.com by Jessica Matthews, an exercise physiologist for the American Council on Exercise (ACE), and includes strengthening exercises that target the parts of you soon to be exposed in a swimsuit (i.e., almost all of your parts). Matthews recommends doing each move for 30 seconds, followed by 30 seconds of walking in circles to bring your heart rate down. After completing all seven exercises, rest for one minute. Repeat the circuit two to three times.
Matthews is a big fan of a dynamic warm-up to get the muscles psyched to work (remember, this is going to get intense). She suggests doing 5 minutes of arm circles, Frankenstein walks, half squats and any other moves that cause you to bend and stretch your arms and legs.
*That includes a warm-up!