As the temperatures rise and the days grow longer, it's time to revamp your fitness routines and make the most of the season's energy. However, exercising in the summer heat presents unique challenges and considerations. With a good approach, you can stay safe and motivated and progress significantly toward your fitness goals. This comprehensive guide will explore ten essential summer workout tips with summer workout plans to plan to help you thrive during your summer fitness journey. So continue reading to discover more!
Table Of Contents
1. 10 Effective Tips For Exercising In The Heat
2. Best Exercises For Summer That Will Help You Stay Fit
3. Summer Body Workout Plan At Home
4. 7-Day Beginner Summer Body Workout In Hot Weather
5. Summer Body Workout Plan Female At Home
6. Expert’s Advice
7. The Final Say
8. FAQs
9. References
10 Effective Tips For Exercising In The Heat
Here are some effective fitness tips for summer that will help you achieve your desired goals without getting you exhausted in this heat:
1. Hydration is Key
Staying hydrated is non-negotiable in the scorching summer heat, as dehydration can lead to dizziness, fatigue, and even heatstroke. Drink water throughout the day to start hydrating well before your workout. Consider adding electrolyte-rich beverages or coconut water to replenish lost minerals. Aim to drink water every 15-20 minutes during exercise, especially if you're sweating profusely.
2. Time Your Workouts Wisely
It would help if you avoided the peak sun hours, and you'll also experience more comfortable temperatures and lower humidity levels. Beat the heat by scheduling your workouts early in the morning or late evening, particularly during the more excellent parts of the day. If you must exercise midday, seek shaded areas or indoor facilities with air conditioning.
3. Dress For Success
Opt for light-coloured summer workout outfits that reflect sunlight rather than absorb it. Choose lightweight, breathable fabrics that wick moisture away from your body to keep you cool and dry. Remember to carry a wide-brimmed hat and UV-protective sunglasses to shield yourself from harmful sun radiation.
4. Protect Your Skin
Apply a broad-spectrum SPF 30+ sunscreen generously to all exposed skin, including often overlooked areas. Sunscreen isn't just for the beach; apply thoroughly to your neck, ears, and feet. Reapply more frequently or every two hours if you're sweating heavily or swimming.
5. Adjust Intensity And Duration
High temperatures and humidity levels can increase your heart rate and perceived exertion. Listen to your body and be willing to modify your workout intensity and duration based on the weather conditions. By making exercises feel more challenging, you can prevent overheating and exhaustion.
6. Embrace Water-Based Workouts
Swimming, jogging, or even water aerobics in shallow water provide excellent cardiovascular workouts. You can take advantage of summer's aquatic opportunities by incorporating water-based exercises into your routine. It can keep you cool and reduce the risk of overheating.
7. Stay Indoors On Extreme Days
On occasions like extreme heat and humidity levels, which are normal in summer, prioritise your safety by moving your workout indoors. Try a home workout video, hit the gym, or join a fitness class in a climate-controlled environment.
8. Fuel Your Body Properly
Before and after workouts, opt for light, easily digestible meals and snacks. Eat a balanced diet of fruits, lean proteins, vegetables, and whole grains to maintain energy levels and support muscle recovery. In the heat, avoid heavy, greasy foods that can weigh you down and lead to digestive discomfort.
9. Practice Sun Safety
Protect yourself by seeking shade whenever possible. Exercising outdoors exposes you to the sun's harmful ultraviolet (UV) rays, increasing your risk of sunburn and skin cancer. Consider investing in UV-protective clothing and accessories for added defense. Also, reapply sunscreen regularly.
10. Listen to Your Body
Please pay attention to your body's cues and respect its limits. Don't hesitate to seek medical attention if symptoms persist or worsen, like headache, dizziness, rapid heartbeat, or nausea; stop exercising immediately, move to a more relaxed environment, and hydrate if you experience symptoms of heat-related illness.
Best Exercises For Summer That Will Help You Stay Fit
Most of you must be aspiring for that summer body goal, and no one wants to be left behind in showing off those curves and abs. Here is how you can make your summers fun and fit:
1. Swimming
Swimming is low-impact, making it suitable for people of all fitness levels. The water provides natural resistance, enhancing the intensity of your workout. It's a full-body workout that is known to improve cardiovascular health. Take advantage of pools and enjoy the refreshing benefits of swimming, which builds muscle strength and increases flexibility.
2. Hiking
Hiking engages multiple muscle groups, improves cardiovascular fitness, and boosts mental well-being. Escape the city and immerse yourself in nature by hiking in your nearby area that is a little on the city's outskirts or national parks. Choose trails that offer shade and scenic views, and remember to protect yourself from the sun and stay hydrated.
3. Cycling
Whether you prefer leisurely rides or challenging climbs, cycling allows you to reminisce about childhood days, enjoy the summer weather, and get a great workout. Explore the great outdoors on two wheels by cycling through parks, trails, or scenic routes. Cycling is an excellent cardiovascular exercise that improves endurance and strengthens leg muscles.
4. Outdoor Yoga
Outdoor yoga is another way to enjoy summer and get some workout done. It allows you to connect with nature while rejuvenating your mind, body, and spirit because you do yoga outdoors, mostly amidst nature. Yoga poses strengthen the body, improve flexibility, and promote relaxation. Practice yoga in the fresh air and sunshine by taking your mat outdoors. Look for a quiet spot in a park near you; it could be a minor, society, a public park, or your house garden.
5. Stand-Up Paddleboarding (SUP)
Glide across the water while enjoying the tranquillity of nature and the summer scenery. Stand-up paddleboarding (SUP) offers a full-body workout that improves balance, core strength, and endurance. Try SUP on calm waters such as rivers, lakes, or bays.
6. Beach Running
Running on the beach also offers the benefits of fresh air, beautiful scenery, and the soothing sound of waves crashing against the shore. Even on vacation, this can be a great way to keep yourself closer to your fitness goal. The soft sand increases calorie expenditure and provides resistance, challenging your muscles. So, hit the beach for a scenic run along the shoreline.
7. Beach Volleyball
Gather friends or family, whoever you are travelling with, for a game of beach volleyball on sandy shores. While soaking up the sun, this dynamic sport provides a fun way to build agility, strength, and teamwork. The soft sand adds resistance to movements, increasing the challenge and calorie burn of the game.
8. Outdoor Circuit Training
Incorporate bodyweight exercises like push-ups, squats, lunges, and planks for a total-body workout customised to your fitness level. Circuit training is efficient and time-effective and can be done solo or with a workout buddy. Create a circuit workout using playground equipment, park benches, or natural obstacles as exercise stations.
Also Read: What Is A Healthy BMI For Athletes? Unveiling Ideal Ranges in Females And Males!
Summer Body Workout Plan At Home
A constant question lingering in everyone's heads in summer is how to work out in hot weather and achieve that summer body. Here is an at-home workout plan to achieve those fitness goals:
Day 1 Full-Body Strength | |
Warm-up (5-10 minutes)
| Start with 5 minutes of light cardio (e.g., marching in place, jumping jacks). |
| Follow with dynamic stretches such as arm circles, leg swings, and torso twists. |
Strength Circuit (3 sets of 10-12 reps each) | Bodyweight Squats |
Push-ups (modified on knees if needed) | |
Lunges (alternating legs) | |
Dumbbell Rows (use water bottles or light dumbbells) | |
| Plank (hold for 20-30 seconds) |
| Cool-down (5-10 minutes) |
| Finish with static stretches targeting major muscle groups (hamstrings, quadriceps, chest, shoulders, back). |
Day 2 Cardio and Core | |
Warm-up (5-10 minutes)
| 5 minutes of brisk walking or light jogging. |
| Do dynamic stretches like leg swings, arm circles, and hip circles. |
Cardio Circuit (3 sets) | Jumping Jacks: 30 seconds |
High Knees: 30 seconds | |
Butt Kicks: 30 seconds | |
| Jump Squats (or modified bodyweight squats): 10 reps |
Core Circuit (3 sets) | Bicycle Crunches: 12 reps (each side) |
Plank: 20-30 seconds | |
Russian Twists (use a water bottle or light object for resistance): 12 reps (each side) | |
Leg Raises: 10 reps | |
Cool-down (5-10 minutes) | Perform static stretches for the core muscles (abdominals, obliques, lower back) and legs. |
Day 3 Active Recovery |
Engage in lightheaded activities such as walking, yoga, or swimming to promote recovery and reduce muscle soreness. Focus on relaxation techniques and proper hydration. |
Day 4 Lower Body Focus | |
Warm-up (5-10 minutes) | 5 minutes of brisk walking or light jogging. |
| Dynamic stretches focusing on the legs (leg swings, walking lunges). |
Lower Body Circuit (3 sets) | Bodyweight Squats: 12 reps |
| Walking Lunges: 10 reps (each leg) |
| Glute Bridges: 12 reps |
| Calf Raises: 15 reps |
Cool-down (5-10 minutes) | Perform static stretches targeting the quadriceps, hamstrings, glutes, and calves. |
Day 5 Rest and Recovery |
Take a complete rest day to allow your body to recover and rebuild muscle tissue. Focus on proper nutrition, hydration, and sleep to support recovery and overall well-being. |
Day 6 Total Body Workout | |
Warm-up (5-10 minutes) | 5 minutes of brisk walking or light jogging |
| Do dynamic stretches like leg swings, arm circles, and hip circles. |
Strength Circuit (3 sets of 10-12 reps each) | Bodyweight Squats |
Push-ups (modified on knees if needed) | |
Lunges (alternating legs) | |
Dumbbell Rows (use water bottles or light dumbbells) | |
| Plank (hold for 20-30 seconds) |
| Cool-down (5-10 minutes) |
| Finish with static stretches targeting major muscle groups (hamstrings, quadriceps, chest, shoulders, back). |
Day 7: Rest and Recovery |
Another rest day will allow your body to recover fully and prepare for the upcoming week of workouts. |
7-Day Beginner Summer Body Workout In Hot Weather
Someone willing to get on a fitness journey constantly struggles to strike the proper workout regime. Here is an ideal summer workout plan for beginners you can opt for to maintain your summer body this summer:
Day 1: Cardio and Strength Circuit | |
Warm up for 5-10 minutes | Dynamic stretching or light cardio (jumping jacks, high knees, etc.). |
| 30 minutes of running, cycling, or swimming. Choose your favourite outdoor activity to enjoy the summer weather. |
Strength Circuit Perform 3 sets of 10-12 reps for each exercise. Rest between the sets. | Squats |
Push-ups | |
Lunges | |
Dumbbell rows | |
| Plank (hold for 30-60 seconds) |
Cool-down | 5-10 minutes of stretching to improve flexibility and reduce muscle soreness. |
Day 2 Yoga and Mobility | |
Yoga session | Practice a 30-45 minute yoga flow outdoors or in a well-ventilated space. Focus on poses that stretch and strengthen your entire body while promoting relaxation and mindfulness. |
Mobility Exercises (To improve joint mobility and flexibility) Do 2-3 sets of 10-12 reps for each exercise. | Cat-Cow Stretch |
Downward Dog to Upward Dog | |
| Standing Forward Fold |
| Hip Circles |
| Shoulder Rolls |
Cool-down | End your session with 5-10 minutes of deep breathing and relaxation techniques. |
Also Read: Yoga For Digestive Health: Improve Gut Function And Relieve Discomfort
Day 3 HIIT Workout | |
Warm up for 10-15 minutes | light cardio (jump rope, jogging in place, etc.) |
HIIT Circuit Complete 3 rounds of the circuit Each exercise for 45 to 50 seconds Followed by 15 seconds of rest | Burpees |
Mountain Climbers | |
Jump Squats | |
High Knees | |
Bicycle Crunches | |
Cool-down | 5-10 minutes of stretching to prevent muscle tightness and promote recovery. |
Day 4 Active Rest Day |
Enjoy a low-intensity activity such as hiking, walking, or leisurely biking. Focus on enjoying the summer weather by spending time outdoors and exploring nature. |
Focus on active recovery by engaging in activities that boost relaxation and stress relief, such as meditation, gentle yoga, or foam rolling. |
Day 5 Strength Training | |
Warm-up | 5-10 minutes of dynamic stretching or light cardio. |
Strength Training Circuit Perform 3 sets of 8-10 reps for each exercise. Take 60-90 seconds of rest between each set | Deadlifts |
Bench Press | |
Bent-over Rows | |
Shoulder Press | |
Plank with Shoulder Taps | |
Cool-down | 5-10 minutes of stretching to improve flexibility and reduce muscle tension. |
Day 6 Outdoor Activity |
Participate in some fun outdoor activities. These activities provide a full-body workout while allowing you to enjoy the summer sunshine and fresh air. |
Day 7 Rest and Recovery |
Take a rest day to allow your body to recover and recharge. Focus on relaxation techniques, proper nutrition, and hydration to support muscle repair and recovery. |
Summer Body Workout Plan Female At Home
This workout plan is specially designed for female who are looking to revamp their routine exercise for summer:
Exercise | Duration | Instructions |
Squat with overhead triceps extension | 60 seconds | Stand with your feet slightly wider than your shoulder being a width apart, hold a dumbbell in your hands, and raise your arms up and up until it goes over your head.
Squat enough that your thighs parallel the floor, then lower the dumbbells to the back.
Then, Stand up and repeat until the set is complete. |
Around the world | 45 seconds | Lie on your back with your arms on your sides and your palms facing the ceiling.
Pull your arms away from your body semicircularly, then bring the dumbbells over your head. |
Woodchop | 30 seconds + 30 seconds | Stand with your feet shoulder-width apart and hold dumbbells with both hands.
Turn your torso to the right and raise the dumbbell until it is above your right shoulder.
Now squat while you rotate your torso to the left, and bring the dumbbell diagonally across the body until it's close to your left hip.
Do this repeatedly for 30 to 40 seconds and eventually switch sides. |
Chest press | 45 seconds | Hold a dumbbell in each hand, and your palms must face your feet.
Raise the dumbbells directly above your shoulders and breathe out. |
Lawnmower pull | 30 seconds + 30 seconds | Stand up and hold a dumbbell in your left hand, then squat and rotate your torso to the right, and bring the dumbbell towards your right foot.
Then stand back up, rotate your torso slightly to the left, and raise the dumbbell until it's close to your left shoulder.
Do this alternately on each side and repeat. |
Standing side bend | 45 seconds | Hold a dumbbell with both hands and raise your arms above your head.
Bend your torso to the right, as much as you can comfortably, then take a pause and bend to your left. |
Reverse lunge shoulder press | 30 seconds + 30 seconds | Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Position the dumbbells at your shoulder level, take a step back with your right leg, and lunge.
Stand back up and push the dumbbells. Raise your right knee to the level of your waist.
Do this for 30-40 seconds and switch legs eventually. |
Plank straight arm kickback | 45 seconds | Take a plank position. Your wrists must be under your shoulders, and your feet have to be hip-width apart.
Lift one arm up and back, keeping it straight.
Bring back your arm to the starting position.
Repeat this by switching sides. |
Split squat curl | 30 seconds + 30 seconds | Split your leg position, keeping one leg in front and another at the back.
Flex your knees, lower your hips, squeeze your biceps and curl.
Bring your arms down as you stand back up.
Repeat this for 30 to 40 seconds, and switch leg positions. |
Wall sit rotation | 60 seconds | Take a squat position, with your thighs parallel to the floor, while keeping your back against a wall.
Hold a medicine ball or a dumbbell with both hands together.
Twist your torso to the right, then reverse the motion while twisting your torso to the left.
Repeat this for 60 seconds. |
Also Read: Try These 8 Weight Loss Exercises For Women And Home Workout Plan!
Expert’s Advice
Stay hydrated before, during, and after workouts. Opt for light, easily digestible meals. Schedule workouts during more relaxed times. Wear breathable clothing and apply sunscreen. Adjust the intensity of the heat. Incorporate water-based activities. Listen to your body's cues. Prioritise proper nutrition for energy and recovery. Make the best of the summer while staying safe and healthy.
Health Expert
Akshata Gandevikar
The Final Say
So there you have it! With these top 10 summer workout tips and a sprinkle of sunshine, you're well on your way to crushing your summer fitness goals. Remember, consistency is key. Pick workout routines you enjoy, listen to your body, and don't be afraid to adjust the intensity or duration as needed. The most important thing is to find movement that fits seamlessly into your summer fun and fuels your well-being all season long. Now get out there, soak up the sun, and enjoy the invigorating energy of summer sweat sessions!
FAQs
1. What are the 5 tips when exercising in the hot weather?
- Keep yourself hydrated.
- Take a break and rest if you feel tired or out of breath.
- Wear workout gear that is made up of summer friendly fabrics.
- Before and after workouts, opt for light, easily digestible meals and snacks.
- Apply a broad-spectrum SPF 30+ sunscreen generously to all exposed skin.
2. What are some helpful fitness tips for summer?
Follow these helpful fitness tips for summer:
- Eat a balanced diet of fruits, lean proteins, vegetables, and whole grains to maintain your energy levels.
- Swimming, jogging, or even water aerobics in shallow water provide excellent cardiovascular workouts.
- Listen to your body and be willing to modify your workout intensity and duration based on the weather conditions.
- Beat the heat by scheduling your workouts early in the morning or late evening, particularly during the more excellent parts of the day.
- Consider adding electrolyte-rich beverages or coconut water to replenish lost minerals.
3. What are some summer workout outfits that are suitable for working out in summer?
Here are some summer workout outfits:
- Lightweight and breathable tank tops or sleeveless shirts
- Moisture-wicking and quick-drying shorts or leggings
- Breathable and supportive sports bras
- Sweat-wicking and comfortable socks
- Breathable and cushioned athletic shoes with good ventilation
- Wide-brimmed hats or caps to shield from the sun
- UV protective sunglasses
- Sunscreen to protect exposed skin from harmful UV rays
- Hydration backpack or water bottle to stay hydrated during outdoor workouts
References
- https://www.everydayhealth.com/fitness/tips-for-exercising-outdoors-in-the-summer-heat-and-humidity/
- https://www.muscleandfitness.com/routine/workouts/workout-routines/summer-full-body-workout-routines/
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