So you’re ready to hit the beach, but your body has been in hibernation mode. Don’t worry: The Biggest Loser trainer Dolvett Quince gave PEOPLE his time-crunch tips for shedding a few quick pounds. Dedicate 3 to 4 weeks to Quince’s plan and you’ll be rocking that bikini bod!

Hydrate

If you’re drinking a lot of wine and coffee, you’re actually dehydrating yourself and causing your body to retain water. Get rid of that extra weight by drinking as much water as possible—about a gallon to a gallon-and-a-half, depending on your height. When you wake up in the morning, have a full gallon next to you and make it the first thing you touch—even before coffee or tea. Drink it in your car on your way to work, and sip it throughout the day at the office. By the end of your day, it’s done.

Start your day with a workout

The way you wake up your body is important. I’m a big fan of getting right out of bed and working out. That’s when your body is at its peak metabolism. Walk on a treadmill at an incline, go for a jog or jump rope. Once you’ve warmed up, do this plyometrics routine 4 times: 15 squats, 5 burpees, 5 push-ups. You’ll work your upper body, full body, and lower body. If you have a vacation coming up, why not work out twice a day? I look at it this way: You have time to shop or meet friends for a drink, so you have time to take care of yourself. When you get out of work, go to spin class or hiking, for example. And always work out different body parts. The more variation in your day, the leaner you’ll get. The more time you put in, the better you’ll look and feel. Work hard now, celebrate later!

The key is in the kitchen

If you can master the kitchen, you can master your physique. Increase the protein and green vegetables on your plate. Add a smart carb like sweet potato or quinoa. Eliminate white bread and white potatoes. If you can, take the sugar out of your body. I’m not saying to take away fruit completely (it has important nutrients and vitamins), but I’m mindful of when I consume it. Can I start the morning with a fruit smoothie? Yes. I like to mix Trop50 orange juice with berries, coconut water, and protein powder for a tropical morning smoothie. [Editors’ Note: Quince is a paid spokesperson for Trop50.]

Make time for recovery

Don’t think, “I’ve got to beat myself up to look good.” Think, “I’ve got to take care of myself to look and feel good.” Recovery is too often neglected. I recommend using a foam roller—like the BodyForm Foam Roller I created with Brookstone—before and after a workout. There’s nothing worse than exercising hard and being too sore to work out anymore. Take care of yourself before and after your routine and get a good night’s sleep (6 to 8 hours) because that’s when your body heals. Stretch when you get out of bed, too. Touch your toes. Put your hand behind your head and stretch your triceps, and do some deep breathing. It’s a great way to start your day. You’re more relaxed and in control and chaos doesn’t get to you—which means you’re more likely to fit in that workout!

PEOPLE Great Ideas is the ultimate source for the latest entertainment food news, plus exclusive recipes, decorating ideas, travel tips, videos and more from your favorite stars and celebrity chefs. Get more information at PEOPLE Great Ideas.