The Ultimate Workout-Diet Regime To Get A Beach Body In Four Weeks!

Get rid of that winter flab and look your best this summer...
beach body in 4 week diet-workout plan

Did you strike out that amazing beach holiday off your ‘Things To Do This Summer’ list just because your body is out of shape? Are you dreaming of washboard abs and lean muscles, yet feel it’s probably impossible to get that beach body in time for your vacation?

Well, we say it’s never too late and that you can still manage to sculpt that enviable shape AND in just less than four weeks! Start with the help of this amazingly designed workout and diet regime by our experts.

Advice: Try to keep a laser-view focus on your regime because there’s isn’t much room for error. Also, keep weighing yourself on scale every day.

Let’s begin!

The Beach Body Workout Regime 

For the first week, you’ll need to focus on building strength and core, followed by intense cardio for the next two weeks and low-intensity training in the last week.

Don’t overdo it; just stick to an intense workout for three alternate days, and medium-intensity cardio for any two days of your choice.



Week 1:

Delhi-based fitness trainer Sumit Kumar of Gold Gym, Noida recommends doing 30 seconds of high-intensity workout and then taking a rest of 90 seconds. This needs to be done for 15 minutes in total.

You can try a combination of the following exercises:

Dumbbell Bench Press

  • Reps: 6
  • Sets: 6

Split Squat

  • Reps: 6
  • Sets: 6

Jump Squat

  • Reps: 10
  • Sets: 10

Plank – 45 seconds

Side-To-Side Jump

  • Reps: 10
  • Sets: 10


Cardio training in addition to the above:

  • Cycling: 1 hour
  • Swimming: 1-2 hours

Week 2 and Week 3

This week you’ll need to amp up your workouts. You can go with a combination of the complex dumbbell and barbell workouts:

Push Press

  • Reps: 10
  • Sets: 


  • Reps: 10
  • Sets: 10

 Floor Press

  • Reps: 10
  • Sets: 8

DB Swing

  • Reps: 16

Bent Over Row

  • Reps: 10

Cardio training in addition to the above:

  • Cycling:  2 hour, twice a day
  • Swimming:  2 hours, twice a day


Week 4

In the final week, you’ll need to focus on maintaining your metabolism, while slowing down the regime. So, you can try this combination of workouts:


  • Reps: 8
  • Sets: 8



  • Reps: 7
  • Sets: 7


  • Reps: 10

 Lateral Lunge

  • Reps: 10
  • Sets: 8


  • Try doing as many as you can in 45 seconds

 Broad Jump

  • Reps: 6

Cardio training in addition to the above:

  • Cycling:  2 hour, twice a day
  • Swimming:  2 hours, twice a day


The Beach Body Diet 

Here's what Delhi-based nutritionist Preeti Seth of Pachouli Wellness Clinic advises you to follow for the next four weeks.  

Pre Workout: (Morning Energiser)

  • 2 apples (skinned and cut into wedges)
  • ¼ pineapple chunks
  • ¼ cucumber
  • ¼ avocado
  • 1 teaspoon spirulina powder
  •  ½ lime
  • 1 probiotic sachet

Mix it well. This drink is laced with nutrients and can be easily made at home. It hydrates the body and provides an instant energy boost, making your body ready for extra fat release.

After 20 Minutes:

  • Have two bananas and one brown bread sandwich

Post Workout:

  • Vit-C booster
  • Two apples
  • ½ teaspoon of lemon juice
  • Two ice-cubes

Mix it well before drinking.



For Breakfast:

  • Have 4-5 egg whites and one egg yolk. You can have it in the form of egg bhurji with lots of vegetables in it.


  • 20 gms of tofu, in case you are vegetarian, along with sesame seeds and a glass of cold coffee.

For Lunch:

  • 100gms of soya chunks
  • 150-200 gms of paneer bhurji + 1 bowl of dal
  • 1 roti (multigrain atta)
  • 1 plate salad add flax seeds

Mid Evening Snack 

  • Take tofu (20gms)/ 6pcs of dhokla/2-3 egg whites and 1 egg yolk.

For Evenings

  • Drink a glass of coconut water.

For Dinner

  • 200 gms of grilled chicken breast with a side of salad. 

Bed Time:

  • 3 apples cut into slices with a pinch of ground cinnamon sprinkled on top. 

Protein intake needs to increased if one is looking to get a beach body - it helps improve muscle mass and boosts weight loss.

Follow this regime for four weeks and proudly flaunt a six pack-abs body this summer!

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