Last-Minute Workout Moves for Summer Beach Days

Rest your head and shoulders on an ottoman or bench and walk your feet out so your body is in a bridge, butt tight, hips lifted, and knees over ankles. Grab the ends of a dumbbell in both hands, arms extended directly above chest, palms facing each other. Hold the bridge and slowly lower the weight back behind your head, keeping arms straight; pause, squeeze the muscles in your upper back, pull arms back to the starting position, and repeat. Do 10 to 20 reps.

4. Squat with double-arm high-pull:

Stand with your feet a little more than hip-width apart, feet turned out, holding the ends of a dumbbell with both hands, arms extended down in front of pelvis. Squat your butt back and down until your knees are at a 90-degree angle, as you simultaneously pull the weight up toward your chest, elbows wide to the sides; pause, then return to the starting position and repeat. Do 10 to 20 reps.

5. Do sprints. Jog or run as fast as you can for 30 seconds, then walk for 2 minutes. Repeat these intervals for 20 to 40 minutes, 5 days a week. High-intensity interval training like this torches even more calories per session than regular interval training, so extra pounds fall off faster. By day 30 you could be down 8 pounds, if you're also watching your diet. (Get recipes and healthy eating ideas here.)

IF YOU HAVE 2O DAYS

Zero in on your arms. "Sleek, defined arms make your whole body look sexier—and the muscles here respond pretty quickly to weight training, so you'll definitely see results after 20 days," says Kaska. Do 30 to 40 minutes of full-body strength moves that focus on your arms and shoulders, like push-ups, biceps curls, and shoulder raises, three to four days a week. Aim for 8 to 20 reps of each exercise and do 1 to 3 sets.