Summer fun and scorching heat make it tempting for us to put our workouts on pause. Between backyard BBQs, vacations, and long days at the lake, fitness routines often take a back seat. But you don’t have to choose between enjoying summer and staying in shape. These quick, heat-friendly workouts will help you build muscle and burn calories so you can keep your fitness goals on track all season long.
1. Start the Day with a Sun Salutation
The sun salutation is a foundational yoga sequence that warms the body and is traditionally done in the morning to boost energy. The 12-step practice gently raises your heart rate, tones your muscles, and helps improve flexibility before the day's heat sets in. It also builds core strength and can be a powerful stress reducer. The gentle, low-impact movements can be done at your own pace, and beginners should start with a few rounds to build stamina. Best of all, you don’t need any equipment at all. Find a guided introduction to the movements that comprise a Sun Salutation at Verywell Fit.
2. Jump in the Water
Summer pool workouts are just about the perfect combination. They target the whole body and are incredibly effective, as the water provides natural resistance for muscles, while its buoyancy is gentle on joints. And on a hot summer day, it’s a workout you can truly do at any time. You can incorporate kickboards, resistance bands, pool noodles, and even dumbbells, but a great workout can be as simple as jogging in the water, too.
3. Get Social
Longer summer days mean more opportunities to get together with friends. Make a ho-hum evening after work into a pickleball, tennis, badminton, or indoor basketball meet-up. The added bonus: planning an event will ensure you get your workout in. Looking for some people to play with? Check out local Facebook groups, or websites particular to your sport, like pickleheads.com for pickleball players.
4. Elevate Your Evening Walk
Waiting for the sun to go down before you hit the pavement? Consider a weighted vest to get in a more intense workout, faster. According to UCLA Health, a weighted vest can burn more calories on a walk and increase cardio fitness while building strength. The general recommendation is to start with a vest that’s about 5% of your body weight and to build distance and weight gradually.
5. Beach and Lake Fun
You can turn a beach day into a workout with squats, push-ups, lunges, or a brisk walk along the shoreline. The unstable sand surface engages more muscles and increases the challenge. And don't underestimate the calorie-burning power of beach volleyball, paddleball, or spikeball. Let the Copper Fit Freedom Elbow Sleeves provide extra support with a performance fabric blend that provides mild to moderate compression for all-day comfort.
6. Commit to Five Moves
Torch calories with these five moves. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete three rounds total, resting 1 minute between rounds.
-
Squat to Press (Dumbbells)
-
Bent-over Rows
-
Push-ups (Knees or Toes)
-
Reverse Lunges (Alternating)
-
Mountain Climbers or High Knees (Cardio Burst)
7. Tai Chi in a Shady Spot
Tai Chi is the perfect low-impact workout for hot summer days and can be practiced almost anywhere. It is an ancient Chinese meditative series of movements performed slowly, accompanied by deep breathing. In addition to the benefits it offers for flexibility, muscle strength, and balance, studies show that it also decreases stress and anxiety. Simply follow an online video or look to your local YMCA for in-person classes.
8. Hit the Trails
Uneven terrain and natural obstacles can challenge balance and coordination in ways that indoor spaces may not. Hiking in the summer combines movement with fresh air and the beauty of summer, and generally burns significantly more calories than walking on flat ground because of the added elevation and uneven terrain. Don’t be sidelined by pain. Copper Fit Plantar Fascia Ankle Sleeve releases a cooling sensation and provides all-day support right where you need it most. Compression helps provide rejuvenating relief and support for plantar fasciitis and everyday aches and pains. So get up early for a fun sunrise hike to start your day off right and beat the heat.
9. Exercise Snacks
These mini workouts can help you maintain muscle and boost energy without requiring a lengthy gym session. Perform several short bursts of movement throughout the day: five minutes of jumping jacks, bodyweight squats, stair climbing, burpees, or single-leg lunges.
10. Take Your Workout on Wheels
Cycling is one of the best ways to stay active during the summer. Whether you hop on a road bike, mountain bike, cruiser, or indoor bike, cycling provides an excellent cardiovascular workout while strengthening the legs and core. Because it is low impact, it's easier on the joints than running and can be adapted to nearly any fitness level.
Summer doesn't have to derail your fitness goals. With a little creativity and flexibility, you can stay active and beat the heat all season long. Whether it's a sunrise yoga session, a refreshing pool workout, or a bike ride at sunset, these simple workouts prove that staying fit can be one of the most enjoyable parts of summer.
