10 ways to Fat Burn yourself a Bondi Bikini Body!

Dec 15, 2019 | Fitness

With so many holiday events revolving around food and cocktails, it’s easy to add on the extra KGs leading up to Christmas and New Year’s Day. But that doesn’t have to be the rule. Read on for some strategies for balancing the season’s indulgences with some great fat burning tips & actions.


Do your cardio work after your weight training or toning exercises to help you burn fat dramatically.  The cardio work must be sustained for 20-30 minutes and at a comfortable pace. Perform four strength based workouts per week followed by your cardio, and expect an impressive body change in just 6 weeks. This method has worked for hundreds of clients through this style of training and format.


We have three energy systems:

  • Power (creatine)
  • Food (glycogen)
  • Fat

By performing strength training first, within 10 seconds we burn through our first energy system. The second energy system can take up to 25 minutes to burn through, so high intensity weight training with short rest periods in between rounds ensures this happens. At that point, doing cardio work eats away at our body fat.


If there is a certain part of your body that you want to change the most, prioritise this by exercising it first in your workout schedule. This is because all your energy will go to the first few exercises.

 4. BURN:

Depending on how long and hard you have exercised it takes between 15 minutes and up to 48 hours for your body to return to normal. During post exercise, your body burns between 10 to 15 calories for every 100 calories that you burnt during your workout.

 5. TIME:

Invest your exercise time wisely and you’ll reap the benefits. If you have 45mins – do a Vixen class at the studio, if you have 30 minutes go for a soft sand run on the beach, if you have 20 minutes do an at home or youtube workout and if you have 4 minutes do a tabata workout choosing 1 to 4 different compound exercises (20sec work/10sec rest x 8 rounds).

  6. WALK:

If you find exercising difficult to do, by just fitting in 20 minutes of walking per day (Monday to Friday) with no change in your diet – you will work off 6 KGs of fat in a year. This is the easiest form of exercise to fit into your busy daily schedule – so change into your trainers, throw your heels into your bag and walk to work!

7. FIRM:

You can achieve a perky booty by making a few adjustments to your daily routine. When you’re walking to work, take long strides, squeeze your glutes and keep your abs tight and firm. When you’re sitting behind a desk, throw your shoulders back, sit tall and keep your abs strong and tight.  If you can try and keep to this posture when you eventually stand up, drive your body weight through your heels and you will engage your glutes every single time. So technically, you’re firing up the muscles in your booty every time you stand up at work!

 8. DRINK:

Consuming at least two litres of water a day will help you flush out the excess water retention that your body is holding. The more you drink, the more you lose, the less you drink, the more you hold.

 9. EAT:

Smart eating is key to maintaining your energy levels. Make sure that you are eating small regular meals throughout each day and never miss breakfast. Reduce the amount of salt in your diet and try to limit alcohol to weekends. Always include a light snack in between breakfast and lunch and between lunch and dinner. Our go-to snack is always:Athletix Whey Protein Shakes.

10. TREAT:

Don’t be afraid to reward your hard work occasionally with a treat that way you wont feel deprived and fall off the ban-wagon!

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