Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.

Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a "high octane" workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.

During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

There is nothing more impressive than a beautifully defined arrangement of abdominal muscles. It’s amazing how simple anatomy is responsible for something as sought after as the elusive six-pack.

The rectus abdominus is a long flat band of muscle fibers running vertically from the fifth, sixth and seventh ribs down to the pubic bone. A long flat tendon called the linea alba divides the large muscle into left and right halves. It is the three horizontal grooves dividing the muscle into the much-coveted eight-pack that give the tummy a washboard appearance – if your nutrition and training allow. This large muscle is responsible for flexing the spinal column and bending the body. The external obliques are abdominal muscles located on either side of the rectus abdominis and the internal obliques run at right angles to these muscles. These muscles help us flex the rib cage and pelvic bones.

If you’re not using weights in your abs routine, you could be holding your belly back from achieving the flat, firm and fabulously defined look you’ve been striving for. Abs exercises and weights go together like reality-TV stars and on-camera meltdowns – one is just not the same without the other.

Ask any woman why she doesn’t include weighted exercises in her abs routine, and the answer is usually the same: either she’s worried her waistline will look thicker than a linebacker’s or she’s afraid it will increase her risk of injury, especially in her lower back.

Here’s the good news: it’s an absolute misconception that using weights when training your core will add excess size to your abdominals. Your rectus abdominis and obliques are actually broad, thin layers of muscle that are simply not designed to grow as large as other muscles. It’s the excess fat over and under your abs muscles – not doing weighted moves – that is usually to blame for making your belly grow.

And when it comes to injury, many women don’t realize that when you perform any abdominal exercise – with or without weights – there is always a risk of straining your lower back, neck and other secondary muscles if proper form is not followed. If you stay smart when it comes to your tempo, form and how much weight you use, your odds of injuring yourself are no different than with any other exercise in your usual workout regimen.

Target Muscles: gluteus maximus, quadriceps

Set up: Begin in a squat position, feet wider than hip-width apart and hands on hips. Don’t allow the knee to extend past the toes [A].

Action: Jump in the air with your toes pointing out [B]. Land into the squat, knees at a 90-degree angle, and squeeze your butt tight. Do four sets of 15 reps.

Maximize your cardio workout with high-intensity interval training. Four times per week, choose one of these HIIT cardio plans and perform it after the strength portion of your program. Before you get started, warm up for five minutes with light activity, such as walking or jogging. And, FYI: “rest” means that you stop altogether. Option 1: In the Gym Try this interval workout on a treadmill, elliptical or recumbent bike.

Repeat the entire sequence 3 to 5 times. Option 2: Take It Outside Find an area with enough room for you to run straight for 30 to 45 seconds (when running for one minute, turn around when you reach the end and sprint back in the other direction). Continue the sequence in this manner. Working against the wind and elements can help you burn even more calories than you would at the gym!

Repeat the entire sequence 3 to 5 times.

Target Muscles: triceps brachii, pectoralis major

Set Up: Place your hands on the edge of a bench so that your thumbs and index fingers form a diamond shape. Extend your legs straight behind you, toes touching the ground [A]. Action: Keeping your upper body straight, bend your arms to bring your chest close to the bench [B]. Extend your arms to return to the starting position.

Tip: Beginners can start out with their knees on the floor.