Many of us want to look our best when it comes time to don a bikini, so who better to turn to than the trainers responsible for keeping those Victoria's Secret models in amazing shape? Make the beach your own runway show with these 10-minute workouts for Summer.

1. Full-body workout: Follow along with trainer Andrea Orbeck, who has worked with Victoria's Secret models Heidi Klum, Karolina Kurkova, and Doutzen Kroes, as she sculpts your entire body in this no-equipment, total-body workout.
2. Bikini boot camp: It's time to kick it up a notch — this 10-minute bootcamp workout will keep you sweating in time for Summer.
3. Arms, legs, abs: Whether you're toning up for a trip to the beach or a trip down the aisle, this bridal arms, legs, and abs workout with build lean muscle where you need it most.
4. Butt workout: Lift and shrink your backside with this 10-minute bikini butt workout.

Can't get enough? Watch more of our videos to learn the exercises favored by Victoria's Secret Angels Candice Swanepoel, Miranda Kerr, and more!

If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day — an extra 200 calories' worth.

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Read on for ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits.

Meat can get a bad rap, and even though it's hard to say no to a juicy burger forever, there are reasons to switch to a plant-based diet that go beyond the normal ethical reasons. If you've been contemplating making the leap, here are three reasons to go veggie for your health, and how you should start.

1. You'll eat healthier: While meat contains nutrients that do a body good (like protein, vitamin B, and iron), you could be skipping out on a lot of other essential nutrients in favor of a big juicy steak. Many women don't get enough fiber in their diets, for example, and eating too much meat can be the culprit. Cutting meat from your diet forces you to get creative in the kitchen with nutrient-packed produce instead.
2. You may live longer: A recent study found that vegetarians and vegans live longer than meat eaters, and a different study found a link between eating more red or processed meat and dying sooner. Cutting back on meat can help lower your risk of cancer, cardiovascular conditions, and other diseases, so reducing your meat intake is a good idea for your health.
3. You may lose weight: When meat's the star, you can count on getting a good deal of saturated fat and cholesterol in many of your meals. Sitting down to a dinner featuring a big hunk of meat can mean that you're eating far more calories than you'd like. While opting for lean meats like fish and chicken can help lower cholesterol and fat amounts, if you want to cut calories while ensuring you're getting the nutrients you need, focusing on filling vegetarian foods can help you get to your ideal weight.

If you're a meat lover, however, don't worry: there's no reason to panic. You don't need to go completely meat-free if you don't want to. Flexitarians enjoy just as many benefits as vegetarians, so if you can't forgo meat for good (you can count me among this group!), try limiting your meat intake to a pound a week. From Meatless Mondays to going vegan before dinner, here are a few of our favorite ways to eat less meat.

Good news if you're trying to uncover those abs in time for bikini season: many of Summer's in-season produce are just what you need to debloat and slim down your midsection. Take a trip to the farmers market and stock up — this meal plan features fresh Summer produce that help blast belly fat!

Breakfast: Blueberry Green Monster Smoothie

Start your day on the right foot with a light, nutrient-packed breakfast. This blueberry green monster smoothie lets the Summer berry shine — and for good reason, since a diet rich in blueberries may help you shed abdominal fat. With a good helping of protein from Greek yogurt and protein powder, this smoothie will help you power through your morning.

Snack: Cantaloupe Bowl

Make snack time a little more fun by making a cantaloupe boat. Cantaloupe is an ideal Summer food if you're trying to fight bloat — the fruit is high in potassium to combat a salt overload and also is a good source of fiber. This cantaloupe boat features nonfat Greek yogurt, granola, chia seeds, and almonds. The calcium in dairy (and other foods) has been shown to help suppress fat cells as well, but if you're cutting back on dairy, opt for sliced fruit and a sprinkle of nuts or seeds to fill your cantaloupe instead.

Lunch: Avocado Strawberry Lime Salad

Avocado is so delicious, it's an added bonus that it contains high levels of healthy fats called monounsaturated fatty acids (MUFAs), which have been shown to help melt away belly fat. Load up at lunch with this creamy, summery salad: avocado, strawberries, almond slivers, and kiwis, topped with a honey lime dressing.

Dinner: Thai Basil Pesto Zucchini Pasta

Summer squash like zucchini are prime choices for your flat-belly plan, since they're a good source of fiber as well as a pectin that may help regulate blood sugar. Additionally, Summer squash has anti-inflammatory properties to help quiet digestive upset. Flat-belly benefits aside, all you'll be thinking as you eat this Thai basil zucchini pasta is just how light, flavorful, and satisfying it is!

Rome wasn't built in a day, but the ancient civilization probably made noticeable progress in a week. If you're looking to slim down in time for a beach trip and only have seven days, follow our week-long bikini slim-down plan.

1. Be active every day: There's no need to go overboard with hours-long workouts, but results are made when you're not lounging on the couch. Aim to do something active every day — whether it be a spin class or a long walk with friends — in order to keep your metabolism revved up.
2. Go intense: While it's good to keep on the move all day, don't forget to fit in a few intense workouts to maximize your caloric burn and blast belly fat. We like this 45-minute treadmill workout that will get you away from any workout plateaus.
3. Write it down: Every calorie counts during your slim-down week, so don't chance it by underestimating what you're actually eating all day long. Keep notes on what you eat every day or make it easier for yourself by logging everything into a calorie-tracking food journal phone app.
4. Stick to a low-calorie plan: If you notice that you're eating more calories than you need (or thought), planning out your meals for the next week will help you stay on track. Aim for a healthy, nutritious meal plan based on fresh, clean foods, like this 1,400-calorie meal plan for one day.
5. Limit evening carbs: For many, it's not sustainable for long, but cutting carbs at night can be a fast way to feel your slimmest. Cut out the carbs a few nights this week with these three low-carb dinners that still satisfy, whatever you're craving.

Keep reading for the rest of your weeklong bikini slim-down plan!

Making healthier decisions isn't all about eating a kale salad every day and never skipping your workout. Here are five little ways you can be a little healthier by the end of the day without dieting or exercising at all.

1. Sprinkle spice: Your morning cup of coffee already has many health benefits, so don't undo the good in that morning cup by adding refined, high-calorie sugar or artificial sweeteners. Swap for spice instead to increase the health benefits in your mug; adding cinnamon, for example, can help lower blood sugar while nutmeg is known for its detoxifying and anti-inflammatory properties.
2. Opt for water: Stop drinking your calories — those empty calories could be the reason why you're not seeing the scale budge. Opt for water over juice or soda drink; flavoured with lemon (another way to detox during the day) or orange slices to still keep taste buds happy without the unwanted calories.
3. Keep moving: You've heard it before, but it's true — those little steps you fit in throughout the day add up. Make walking a priority instead of sitting for too long at your desk; you'll raise your metabolism and lower your disease risk if you keep those extended sitting periods to a minimum every day.
4. Add some greens: Boost the nutritional content of almost everything you eat by adding a few greens to the mix. Spinach makes a great candidate for sneaking into foods — while the mild-tasting green packs it in nutritionally, whether you're topping on pizzas, blending into your brownies, or adding to smoothies, you won't be able to taste it.
5. Take a break: No matter how busy you are, you've got time for a quick breather from your day. Remembering to calm down is especially important for managing your stress levels, so take a moment to practise deep breathing while you enjoy a moment in your hectic day.

When you're trying to get your health back on track for Summer, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don't have to drink it plain; you can add a little flavor as well with these delicious (and detoxifying) additions. Add all of these to a large pitcher or bottle of water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavors meld.

• Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
• Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
• Cucumber: Cucumber water isn't just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber contains anti-inflammatory properties, as well.
• Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices, and add more as necessary.

Who needs a treadmill? With clear skies and long days on the horizon for the next few months, it's time to move your run outside. Stay safe, comfortable, and cool with these Summer must-dos for runners.

1. Go early or late: With temperatures rising, a midday run may not be in the cards. Don't let another too-hot day convince you to skip a workout; work around oppressive temps by going at sunrise or sunset. If the idea of waking up early to run isn't exciting to you and you'd rather relax after work than go for a run, read our tips on how to become a morning runner.
2. Hydrate: The warm weather means you'll need more water than you've been used to in cooler seasons, so make sure you drink enough throughout your day in order to stay hydrated. It'll help ensure you don't cramp or feel tired during your run, and will give you more energy as well.
3. Wear sweat-wicking clothes: Now is not the time to wear that old concert T-shirt; performance wear made specifically with material to keep you comfy on your long run should be your priority. Look for clothes made with strategic mesh panels and breathable and sweat-wicking fabrics to keep you cool and dry while you run; your post-workout self will thank you. You don't have to spend a lot for performance gear; here are five places with cute, affordable fitness clothes.
4. Protect yourself: A daily jog in the sun exposes you to dangerous rays, so protecting yourself from harmful UVs should be a top priority. Check out our tips on how to choose the right sunscreen, and invest in a hat and workout sunglasses to make sure you protect your eyes and face from damaging rays.
5. Cooldown: Always an essential part of any workout, the cooldown becomes even more so after a sweaty workout. Make the end of your workout a gradual slow down, followed by stretching, to slow your heart rate safely and prevent you from overheating.

Making healthier decisions isn't all about eating a kale salad every day and never skipping your workout. Here are five little ways you can be a little healthier by the end of the day without dieting or exercising at all.

1. Sprinkle spice: Your morning cup of coffee already has many health benefits, so don't undo the good in that morning cup by adding refined, high-calorie sugar or artificial sweeteners. Swap for spice instead to increase the health benefits in your mug; adding cinnamon, for example, can help lower blood sugar while nutmeg is known for its detoxifying and anti-inflammatory properties.
2. Opt for water: Stop drinking your calories — those empty calories could be the reason why you're not seeing the scale budge. Opt for water over juice or soda; flavored with lemon (another way to detox during the day) or orange slices to still keep taste buds happy without the unwanted calories.
3. Keep moving: You've heard it before, but it's true — those little steps you fit in throughout the day add up. Make walking a priority instead of sitting for too long at your desk; you'll raise your metabolism and lower your disease risk if you keep those extended sitting periods to a minimum every day.
4. Add some greens: Boost the nutritional content of almost everything you eat by adding a few greens to the mix. Spinach makes a great candidate for sneaking into foods — while the mild-tasting green packs it in nutritionally, whether you're topping on pizzas, blending into your brownies, or adding to smoothies, you won't be able to taste it.
5. Take a break: No matter how busy you are, you've got time for a quick breather from your day. Remembering to calm down is especially important for managing your stress levels, so take a moment to practice deep breathing while you enjoy a moment in your hectic day.

If you're feeling bloated and lethargic, you may have heard of drinking dandelion root tea to cure that puffy, overly full feeling. But is imbibing a steaming mug of a bitter-tasting common weed really the key to feeling your best? 

Many people use dandelion root to detoxify, relieve constipation, soothe an upset stomach, and help shed water weight, among many other health remedies. In fact, tea made from the dandelion's root or leaves has been used in traditional Chinese and Native American medicine for centuries; now, even Dr. Oz has jumped on board, recommending dandelion tea as part of his 48-hour cleanse to help your liver release toxins while you sleep.

There's even some limited science to back up those ancient claims. Studies have shown that dandelion does contain diuretic and liver-detoxifying properties, and promising new research is looking into whether dandelion root has cancer-killing properties as well. A small lab study in mice even found that hot water dandelion root extract reduced alcohol-related liver damage in mice. However, scientific research has not been able to prove all the claims about dandelion root and health, and more research is needed. Even so, medical experts regard dandelion use as generally safe — rare side effects include upset stomach and diarrhea — making dandelion root tea a good option if you're looking for ways to detox and debloat.

Be sure to note the warnings about who shouldn't ingest dandelion root, however, and find a reputable, high-quality brand you trust (we like the Roasted Dandelion Root Tea from Traditional Medicinals). Talk to your doctor if you are taking any medication as well, since the weed can interact with some medications, such as lithium, certain antibiotics, and drugs that are broken down by your liver. And note that dandelion tea can have laxative effects, so try it out at night if you've never had it before.

If you're feeling bloated and lethargic, you may have heard of drinking dandelion root tea to cure that puffy, overly full feeling. But is imbibing a steaming mug of a bitter-tasting common weed really the key to feeling your best?

Many people use dandelion root to detoxify, relieve constipation, soothe an upset stomach, and help shed water weight, among many other health remedies. In fact, tea made from the dandelion's root or leaves has been used in traditional Chinese and Native American medicine for centuries; now, even Dr. Oz has jumped on board, recommending dandelion tea as part of his 48-hour cleanse to help your liver release toxins while you sleep.

There's even some limited science to back up those ancient claims. Studies have shown that dandelion does contain diuretic and liver-detoxifying properties, and promising new research is looking into whether dandelion root has cancer-killing properties as well. A small lab study in mice even found that hot water dandelion root extract reduced alcohol-related liver damage in mice. However, scientific research has not been able to prove all the claims about dandelion root and health, and more research is needed.

Even so, medical experts regard dandelion use as generally safe — rare side effects include upset stomach and diarrhea — making dandelion root tea a good option if you're looking for ways to detox and debloat. Be sure to note the warnings about who shouldn't ingest dandelion root, however, and find a reputable, high-quality brand you trust (we like the Roasted Dandelion Root Tea from Traditional Medicinals). Talk to your doctor if you are taking any medication as well, since the weed can interact with some medications, such as lithium, certain antibiotics, and drugs that are broken down by your liver. And note that dandelion tea can have laxative effects, so try it out at night if you've never had it before.