If you’re thinking ahead to the summertime (beaches, pools, and bathing suits), you’re probably getting ready to strut your stuff. Getting toned and fit is a great goal, especially if you focus on building muscle and eating right. With a little work, exercise, and discipline, you can get the body of your dreams. Remember: as long as you’re happy and healthy, every body is a hot body!

Here are 12 effective ways to get a hot body that you love.

1

Maintain a balanced diet.

4

Do cardio to get your heartrate up.

  1. Cardio workouts help burn calories and get your body in shape. Start off running or biking for half an hour a day for 2 weeks. If you think you can handle it, jump into an hour a day for better and faster results.[4]
    • The goal is to get your heart rate going at a healthy clip so that it burns extra energy. If you run out of breath, it is ok to stop and rest for about a minute, but don't stop long enough for your heart rate to slow down.
    • When you are ready to stop, take a cool-down walk. Walk at a fast pace first then slow down gradually. Don't forget to stretch after your workouts.
5

Try swimming for a full body workout.

6

Build muscles with strength training.

  1. Lifting weights will help you tone your body and accentuate your muscles. Try bicep curls, squats with dumbbells, dumbbell rows, and lunges with dumbbells for a full body workout. When you’re first starting out, focus on your form by meeting with a personal trainer or watching tutorials online.[6]
    • Everyone’s strength training routine looks different, but oftentimes, people will vary the workouts they do. For example, you might work your legs on Monday, your arms on Tuesday, your core on Wednesday, your back on Thursday, and then rest on Friday.
    • Try weight training 3 to 4 times per week when you first start out.
    • Start low and slow when you begin strength training. Picking up a huge, heavy weight can injure you.
8

Do exercises that tone your abs and your booty.

  1. You can shape both at the same time with a few key exercises. To do the dirty dog, start on your hands and knees with your back flat. Lift one leg out to the side, keeping it bent, kind of like a dog lifting its leg. Hold that position, then slowly lower your leg back down.[9]
    • Another great exercise for your abs and booty is the glute bridge. Lie flat on your back with your knees bent and pointed toward the ceiling. Engage your core to lift your rear end off the ground, pointing your hips up toward the ceiling. Hold the position for a few seconds, then slowly lower down.[10]
9

Pick up cycling.

  1. It’s a great way to burn calories while getting outdoors. On its own, cycling probably won’t give you huge muscles or a six pack, but it can boost your stamina and build your leg muscles. Try going for a bike ride 2 to 3 times per week for a fun exercise that you’ll never get bored of.[11]
    • If you don’t have a bicycle, consider using a stationary bike at the gym.
    • Cycling is also a great cardio workout.
  2. Advertisement
10

Try high intensity interval training.

  1. It involves doing a high level activity for a short time period. To do high intensity interval training, or HIIT, pick an aerobic exercise, like running or cycling. Warm up for 5 minutes, then do your exercise for 1 minute at the highest intensity level that you can muster. Rest for 2 minutes, then do your exercise for 1 minute again. Keep going until you’ve exercised for about 20 minutes.[12]
    • HIIT intervals vary, and you can pick the timing that works well for you.
    • Try doing HIIT workouts about twice a week.
11

Get 7 to 9 hours of sleep per night.

  1. Sleep deprivation actually hurts your ability to lose weight. When you don’t get enough sleep, your body produces more glucose and insulin, which can actually lead to weight gain. So depriving yourself of sleep is a no-no for healthy weight loss. Try to go to bed around the same time and wake up around the same time every day.[13]
    • Less sleep also kills your motivation to workout and eat well. We've all been there: It's the end of a stressful day at work, we're tired, and we have no energy to do the things we told ourselves we'd do at the beginning of the day. Getting a good night's rest helps keep you energized and motivated, so that when it comes time to hop on the treadmill, you'll have the willpower to push through.
  2. Advertisement
12

Keep your self esteem intact.

  1. Having a hot body looks different for everyone. If you’re happy with your appearance and you like your body, then you have a hot body! Try making a list of all the things your body lets you do (walking, running, jogging, sitting, standing) and reading it often to appreciate what you have at any point in time.[14]
    • Getting healthy is always a good goal, but try to focus on building muscle and strength rather than losing weight or slimming down. It will help you focus on the positives instead of what you want to change.

Expert Q&A
Did you know you can get premium answers for this article? Unlock premium answers by supporting wikiHow

  • Question
    Can I get a good body in 3 months?
    Danny Gordon
    Danny Gordon
    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Danny Gordon
    Certified Personal Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    It depends on your current level of fitness and what you mean when you say "good body," but you can absolutely improve your overall fitness in 3 months. You may not want to make this your primary goal, though. If you don't picture yourself as attractive and your goal is to make a total 180 in 3 months, you may get discouraged. Focus on little gains and building a regular exercise routine!
  • Question
    Is it normal to increase weight during puberty?
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer

    Support wikiHow by unlocking this staff-researched answer.

    Yes, it is! Bodies go through a lot of changes during puberty, and increased hormones can mean weight gain. If you're concerned, focus on eating a balanced diet and try to get some moderate exercise in throughout the week.
  • Question
    What time should I exercise in the morning when I wake up?
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer

    Support wikiHow by unlocking this staff-researched answer.

    If you feel like you can exercise first thing in the morning, go for it! Some people need a few minutes to wake up first before diving into a workout. Try drinking a huge glass of water to wake yourself up in the mornings.
Advertisement

Warnings

  • Try not to restrict your eating. While focusing on healthy eating is great, cutting calories or starving yourself can be unhealthy in the long run.
    ⧼thumbs_response⧽
Advertisement

About This Article

Danny Gordon
Co-authored by:
Certified Personal Trainer
This article was co-authored by Danny Gordon and by wikiHow staff writer, Hannah Madden. Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). This article has been viewed 1,643,814 times.
46 votes - 82%
Co-authors: 123
Updated: March 14, 2023
Views: 1,643,814
Categories: Personal Fitness
Article SummaryX

While getting a hot body takes a lot of work and patience, a good place to start is by replacing junk foods with healthy foods, like lean meats, fruit, and vegetables, in order to maintain a healthy weight. Additionally, try to drink water instead of high calorie drinks like soda and alcohol. Then, incorporate some kind of exercise into your daily routine, such as a 30 minute walk after dinner or taking the stairs at work. You should also make sure to get around 8 hours of sleep each night to keep up your motivation to work out and eat healthy. For more tips from our Fitness reviewer, including how to make sure you’re drinking enough water, read on!

Did this summary help you?
Advertisement