Summer body workouts: Exercises to get you ready!

Last Updated on July 2, 2024 by Grace Oluchi

Do you want to get toned, stronger, fitter, and more confident during this year’s summer? Well no problem, you’re about to get all the tea on becoming ready! This is a great opportunity to start your fitness journey, lose some weight (if you intend to), and gain some muscle. and achieve your summer body. These workouts will give you a boost of energy and confidence to enjoy your summer as much as possible. 

Key takeaway 

There are exercises you can do to not only help you feel more confident but also improve your overall health. 

 Exercises to do for a summer body

These exercises are great calorie burners and can help you work on that summer body:

1 . Swimming 

It might be best to sign up for a swim class or go swimming as regularly as you can. Swimming burns a ton of calories and is a fantastic full-body workout, you can work on all parts of your body just by swimming. It torches every muscle and helps tone your legs and stomach. 

So, if you want to shed some pounds in a month or so, and get closer to your summer body, swimming can do it for you. However, you must make sure you swim, because just being in the water wouldn’t make much difference. Therefore make sure you actually swim by moving in the water and trying different techniques. There are also other ways you can make water a form of exercise by practicing some common water aerobics exercises, such as walking in water, running in water, jogging in water, jumping jacks, lunges, and high knees. So even if you don’t know how to swim you can still get some benefits by staying in water if you do these things. 

2 . Walking

Walking is an underrated exercise, but you don’t have to think so of it, it’s a great physical activity that can be done anywhere and by anyone. Whether you’re a beginner or a high-level fitness person, walking can do so much for you. So, therefore, start walking regularly, you can try walking for 30 mins 3 times a day (space it out), and increase it with time. If you want faster results for your summer body goals, try these walking techniques:

Start increasing your daily steps or try power walking  (a form of brisk walking).  You can start by walking 30 minutes a day and going from there. The benefits of waking are numerous, you can boost your mood and energy, for a better night’s sleep, strengthen your bones and muscles, lose a few inches of your waist, and improve your cardiovascular health. 

• Brisk walking 

• Hillwalking 

• Interval walking

• Power walking 

• Long walking

• Weighted walking (walking with weights)

3 . Jump rope

One of the best ways to get some cardio workout in and also have fun while trying to get your summer body! Skipping or jumping rope is a cardio exercise that not only works on your heart but improves your coordination and agility. Like have you ever wondered why professional boxers jump rope? It’s just a special exercise that will always do wonders. 

Jumping rope is a fantastic way to burn calories. On average, you can burn about 600 to 1000 calories per hour by jumping rope, depending on your intensity level and body weight. Isn’t that amazing? Many people have tried several jump rope challenges for 1 week, 2 weeks, and a month, and they all saw results. Especially the ones who did it for a month, so imagine if you started to jump rope at least 5 times a week, you’ll be getting closer to your summer body!

4 . HIIT 

High-intensity interval training can make a huge impact on your fitness level and can help you shed some extra pounds which can get you closer to your summer body goals. HIIT exercises are effective for burning fat and boosting your metabolism. When you do HIIT workouts, you’re pushing your body to work hard in a short amount of time. This helps you burn calories and fat, build lean muscle, and improve your heart health. 

By incorporating HIIT into your routine, you’ll start to see changes in your body, like a more toned, and lean physique.

The best part? HIIT workouts are quick and can be done in just 20-30 minutes. You can fit them into your busy schedule, even on days when you’re short on time. Additionally, HIIT releases endorphins, which are like natural happiness boosters. So, you’ll not only be getting a great workout, but you’ll also feel more energized and motivated throughout the day. Therefore, give HIIT a try, and you’ll be on your way to crushing your summer body goals in no time!

However, you must know this, high-intensity interval training is a very tasking exercise, which can be a bit challenging for newbies. So, make sure you ease into it, and not rush yourself, so you don’t get injured. Always remember to warm up, and listen to your body when you do it. 

10 minutes home workouts for busy people 

5 . Running or jogging 

Running or jogging is an excellent way to get your body ready for summer. Not only will you be working on your physical fitness, and summer body, but you’ll also be boosting your mental game.

Both forms of exercise are great ways to burn calories and shed those extra pounds. As you log those miles, you’ll build lean muscle mass, which will help you look and feel more toned. Also, regular cardio exercise like running or jogging can help improve your blood circulation, which means your skin will look radiant and healthy. Sounds great doesn’t it?! 

Now, I know what you might be thinking  “But I’m not a runner!” 

Well, that’s not a problem. You don’t have to be a seasoned marathoner to reap the benefits of running or jogging. Start with short distances, and gradually increase your route as you build endurance. You can even start with walk-jog intervals if you’re new to running. What matters is that you are moving your body and having fun doing it.

6 . Stair climbing 

Got stairs in your house? Well what are you waiting for, start climbing those stairs. Stair climbing is a super effective way to work on your summer body goals. It’s like a power-packed workout that can make a difference. When doing stair climbing exercises, you’re not only burning calories but also toning up your leg muscles and engaging your core. It’s a great way to build those legs and get that strong, toned look for the summer.

Although if you’re looking for something more intense, and challenging, you can try running or jogging on the stairs. Whether it’s outdoors or indoors.

Running on stairs can burn more calories compared to traditional stair climbing because of the increased intensity, and speed involved. However it can also be more challenging on your joints, and it may lead to impact-related injuries. So if you prefer to run on the stairs you must practice these safety tips:

• Warm-up 

• Maintain proper form

• Start slow (don’t just rush into it)

• Use the handrail for support (especially if you’re new to it)

• Cool down 

7 . Dance 

Dancing is also a great way to burn calories and have fun. It’s a great way to burn calories, tone muscles, and improve cardiovascular health without even realizing it. Depending on the type of dance and intensity, you can burn anywhere from 200 to 600 calories per hour. That’s equivalent to running or cycling! (Damn). 

To get the most out of a dancing session for your summer body, find a style you love, whether it’s hip-hop, salsa, ballet, or anything else. Take classes or dance at home with videos, and aim for at least 3-4 times a week, 30-60 minutes per session. Mix it up with different intensities and styles to keep it fun and challenging. 

To learn more about how to lose weight by dancing click here 

8 . Bodyweight exercises 

Bodyweight exercises are fantastic for achieving your summer body goals. They’re super convenient because you can do them anywhere, whether you’re at home, in the park, or even on vacation. These exercises such as squats, lunges, push-ups, and planks can help you tone, and strengthen your muscles, to you that lean, and defined look for the summer. Also, they can improve your overall fitness and endurance, which is perfect for enjoying all those summer activities.

Another awesome thing about bodyweight exercises is that they can help you burn calories, and boost your metabolism, which are key factors in achieving your summer body goals. Therefore adding exercises like burpees, mountain climbers, and jumping jacks into your routine, can elevate your heart rate and torch those extra calories. Therefore helping you shed any excess weight, and reveal those toned muscles. So, adding bodyweight exercises to your workout routine can help you get that summer-ready body you’re aiming for. 

9 . Core exercises 

 Core exercises are super important for getting that summer body you want. They can help you get defined abs and a flatter stomach. When you strengthen your core muscles, you’ll start to see a more visible six-pack and a reduction in bloating. This is because your core muscles are engaged, and working together to support your body.

Good core strength also improves your posture and makes you look more confident, and lean. Also, building muscle through core exercises can boost your metabolism, and help you burn more calories at rest. This means you’ll be burning fat even when you’re not actively exercising!

Therefore when you start to add core exercises into your routine, you’ll see improvements in your overall physical fitness, and body composition. You’ll be able to perform daily tasks with ease and feel more energetic, and confident. Some core exercises you can add to your workout routine to rock that summer body include: 

• planks

• crunches

•  leg raises 

• bicycle crunches 

• side planks

• russian twists

Other exercises you can do

• Yoga 

• Pilates 

• Resistance band exercises 

• Surfing or paddle boarding (great core workout)

• Kettlebell swings 

Diet is key to achieving your summer body

These exercises are great and can help you burn some fat. However, you mustn’t forget about your food intake, because the food you eat matters. It determines how far you can go in your weight loss journey and your summer routine. So therefore try to make changes in your diet, you can’t want a summer body if you don’t eat for a summer body. It’s the truth. So cut out those sugary foods and drinks, eat more protein and healthy fats, and snack on some healthy snacks. 

That said, remember that you deserve to feel amazing in your skin. It doesn’t matter if you have toned legs, belly, or chest, you can still enjoy the summer. Wear that bikini, swimsuit, or whatever you like! Even though you don’t achieve your summer body, these exercises are also about feeling good.

A message from Medspurs 

By incorporating these workouts into your routine, you’ll be boosting your confidence, energy levels, and overall health! Also, don’t be too hard on yourself if you don’t see results right away. Fitness is a journey, not a destination. Focus on progress, not perfection. And most importantly, find a workout routine that you enjoy, so it feels less like a chore and more like a fun way to challenge yourself. 

Remember to be patient, stay consistent, and celebrate small victories along the way. Besides it doesn’t have to end with summer, you can continue to do these exercises after it’s over. After all, your overall health is what’s important. So go ahead and have the best summer experience yet!