It’s safe to say that winter is behind us, which means summer is fast approaching. If you’re already looking forward to the junk season but the holiday has left you with a few extra kilos on the scale, fret not—here’s a 12-week fitness plan to help you get right back on track before summer 2020

1. Week 1—Set realistic goals

Set yourself up for success with SMART goals: specific, measurable, attainable, relevant, and timely. Are you looking to lose weight? If so, how many kilos? Is the number realistic for a 12-week time frame?

2. Week 2—Find a PT

Let’s get this straight—if you have little to zero experience with fitness, seeking help from a professional is the best way to start. The right personal trainer will take away the guesswork and put you in a fitness programme that works for you. Plus, it’s always nice to have someone who can hold you accountable along the way.

3. Week 3—Start meal prepping

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Meal prepping can be time-consuming, but having the habit of cooking for yourself gives you full control of what you eat and how much you eat. 

If you don’t feel ready, consider one of these healthy meal deliveries in Hong Kong that will save you time from grocery shopping and cooking. 

Before you hit the beach, make sure to avoid cruciferous vegetables like cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts as they tend to cause bloating.

4. Week 4—Join a gym

We know that joining a gym can be intimidating. Before you decide to sign up for a membership, ask yourself what you are looking for in a gym. Is it the location? What kind of facilities do you need? Are you looking for a community? 

Asking the right questions will help you find a gym that makes you feel motivated to stick to your fitness routine in the long run. 

5. Week 5—Invest in a piece of home gym equipment

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We get it—there are days when hitting the gym feels like a workout in itself. If you decide to stay at home this week, it’s worth investing in a cardio machine like the Peloton or a pair of dumbbells so you can keep moving even on your least motivated days.

6. Week 6—Go for a slimming massage

Believe it or not, a slimming massage can help you lose weight by stimulating blood and lymphatic circulation, which reduces excess water in your body. 

Margy's Monte Carlo collagen firming body treatment at The Peninsula Spa is idea to complement fitness program using spa products with anti-ageing properties to keep you skin firm and toned.

7. Week 7—Train for a race

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It’s never too late to start training for a marathon—you can as little as 10km. The upcoming Standard Chartered Marathon on February 9 is a well-organised event that will give runners of all fitness levels to participate in a city-wide sporting event. 

If you’re up for the challenge, the new HK360 is a 6-day trail race that will take you in and around Hong Kong in 360km, which starts from from Tin Hau Temple and ends on Shek O Beach. If that sounds like a lot, try yourself with a 180km “Half HK” run.

8. Week 8—Hike over the weekend

It’d be a waste to not take advantage of Hong Kong’s hiking trails to get your bikini body ready. Check out our guide to the most scenic hiking trails for a bit of inspiration, or choose a route that will lead you to a restaurant after. 

Plus, some of these trails end at a beach anyway, so you can start scouting for the best spots for your Instagram-worthy bikini shots.

9. Week 9—Cut out alcohol

We hate to be the bearer of bad news, but alcohol is a big no-no when it comes to losing weight. If months without booze sounds challenging, try to avoid alcoholic drinks for a day or two each week to see how you feel before committing to a longer period.

See also: Reset Your Body With These Hong Kong Fitness And Nutrition Challenges In 2020

10. Week 10—Try a new fitness class

Whether you’re someone who gets bored of the workout easily, or curious about the latest workout trends, there’s plenty of fitness classes to choose from. From boxing to megaformer to indoor cycling, Hong Kong has no lack of fun and challenging group classes to fire up your core.

See also: The Hottest Fitness Classes In Asia To Help You Shape Up In 2020

11. Week 11—Balance it out

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You’ve been working so hard in the past 11 weeks, it’s time to slow down and listen to your body. Don’t forget that our body is connected to our mind, so keeping your mind zen and relaxed can help you feel more at ease about your body. Try these yoga and meditation classes that will give your body that much-needed break.

12. Week 12—Take it outside

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Portrait of a mature female athlete with her surfboard standing on a beach in Japan
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Congratulations! You’re only one week away from your bikini body. Now, give it a final push with an outdoor challenge. Whether it’s an outdoor workout with Sunday Shred or wakesurfing with your crew, just have fun and embrace your new body!

See also: 7 Hong Kong Activewear Brands To Take Your Fitness Goals To The Next Level In 2020

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