4 Best Workout Routines For The Summer
Here are four workout routines that are great for summer, focusing on strength, cardio, and mobility, which can be done indoors or outdoors:
1. HIIT (High-Intensity Interval Training)
Why It’s Great: HIIT workouts are perfect for summer as they are time-efficient, burn a lot of calories in a short period, and can be done anywhere.
Example Routine:
Warm-up: 5 minutes of light jogging or dynamic stretching.
Workout:
30 seconds of jump squats
30 seconds of burpees
30 seconds of mountain climbers
30 seconds of rest
Repeat for 4-6 rounds.
Cool-down: 5 minutes of stretching.
2. Outdoor Circuit Training
Why It’s Great: Take advantage of the good weather and do a circuit workout in a park or your backyard. Use benches, stairs, and open space for a full-body workout.
Example Routine:
Warm-up: 5 minutes of jogging or brisk walking.
Circuit:
10 push-ups on a bench
15 step-ups (each leg) on a bench or step
20 bodyweight squats
15 tricep dips on a bench
30 seconds of jumping jacks
Rest for 1 minute
Repeat for 3-5 rounds.
Cool-down: 5 minutes of stretching.
3. Swimming Workouts
Why It’s Great: Swimming is an excellent full-body workout that’s easy on the joints and keeps you cool in the summer heat.
Example Routine:
Warm-up: 200 meters easy swim.
Workout:
4 x 50 meters fast with 30 seconds rest between each
4 x 25 meters kickboard sprints with 20 seconds rest between each
200 meters easy swim
2 x 50 meters all-out sprints with 1 minute rest between each
Cool-down: 200 meters easy swim.
4. Pilates for Core Strength and Flexibility
Why It’s Great: Pilates focuses on core strength, stability, and flexibility, making it a great way to stay toned and centered during the summer.
Example Routine:
Warm-up: 5 minutes of gentle stretching or light cardio.
Core Sequence:
10-15 roll-ups
10-15 leg circles (each leg)
10-15 single leg stretches (each leg)
10-15 double leg stretches
1 minute plank hold
10-15 side leg lifts (each side)
Cool-down: 5-10 minutes of stretching and deep breathing.
This Pilates routine is designed to engage your core muscles and improve flexibility, making it an excellent complement to other summer activities.
These routines can be modified to match your fitness level and preferences.
