Summer 2022 is here!
We’ve all had some VERY good reasons to cancel our workouts the past couple years, but if you’re itching to get moving, here are some workout routines for Summer 2022 just for you!
Follow these steps to build your own weekly workout plan, or skip ahead for suggestions.
Your workouts could be done indoors (ahh, yes! air conditioning!) or outdoors (can you say “Yay!” for the extra dose of Vitamin D?)
The exercises you choose can have a big impact on your body so here are some quick exercises you can fit in when you're busy with summer activities.
BUILD A WORKOUT ROUTINE FOR SUMMER
One of my favorite workout routines for beginners at home is a circuit routine! It works with or without fitness equipment and can be tailored to your fitness goals. The workout plans in this article include strength training, muscle toning, and endurance.
They’re usually fast-paced, which keeps you energized, so there’s not much rest time or distractions. And bonus... you will be done quickly since some of the exercise routines are 15 minute workouts.
Step 1: Pick 4-6 exercises for summer
These can be focused (upper body, lower body, etc,) or just a handful of your favorite exercises!
I recommend writing them down so you can keep a flow going during the workout instead of having to stop and remember what’s next.
You can also alternate between full-body exercises like squats and isolation exercises like tricep kickbacks.
Step 2: Decide how many of each exercise you want to do
Pick the number of reps (how many times you do the same exercise). If you are new to this routine or just starting out doing each exercise 5 times is a great starting point.
You could also choose the amount of time (for example choosing to hold a plank for 30 seconds each round) for each exercise on your list.
If you’re not sure what to choose, start low and work your way up. Don’t forget you can always change these numbers during your workout.
Grab a timer if you’re doing any timed exercises!
Some exercises are timed rather than counting repetitions.
A fun challenge to add to your workout routine for summer is to see how long it takes you to complete a circuit. Write that time down and the next time you complete the circuit can you match that time? Or can you complete it a bit faster?
Paying attention to the time it takes you to complete a circuit or round is a nice way to notice progress, plus it gives you a bit of competition with yourself while you are doing your workout.
A well rounded workout is 4-6 exercises, with that in mind choose to repeat your selected exercises 2-5 times for a workout duration time of 15 - 30 minutes.
Step 3: Decide how many rounds you want to do
Three or four rounds will be a quick workout, or you can challenge yourself to do more!
I recommend fitting your workout into the available time you have instead of trying to force a long workout. You’re more likely to stick to a workout plan if you can enjoy it instead of worrying about other tasks that need to get completed.
Step 4: Workout rest time
Do each exercise one after another with a short break in between each round.
Breaks can last up to 2 minutes when you are working out. With these workout routines for the summer, you can adjust the length of your breaks, ranging from 10 seconds to 30 seconds depending on your fitness level. I would suggest a beginner start with 30 seconds.
A cool thing about the breaks - as you repeat these exercises for the summer into your weekly workout routine you will notice your break time will become shorter.
Step 5: Add some fun
Create a playlist for your summer workout routine full of music that makes you feel awesome and ready to have a good time!
Circuits are also great for groups, so ask your friends and family to join you and turn it into a fun get-together.
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If you have never had a workout routine schedule and are new to working out, here are some circuit workouts to get you started.
These workouts are focused on gaining muscle, since those types of exercises tend to work best in circuits. Use equipment like dumbbells and resistance bands if you have them, otherwise use items around the house like books or bags/cans of food.
If you're not sure what an exercise is, try looking it up on YouTube or Google and you should be able to find awesome movement tutorials. There are links to each exercise listed here.
I advise you to listen to your body. If an exercise feels like it is too much, adjust it... meaning don’t squat as deep, or as another example, angle your body so your hands are higher than your feet for the pushup, such as against a wall, a counter, or the back of a park bench.
Many of the links provided are general in nature and may not be using the same equipment you have available to you. That is ok! Understanding the general idea of how to do the exercise is the key.
The suggested number of reps is just that, a suggestion! Do what feels best for your body.
TRY A NEW ACTIVITY
If the exercises above are not your style, here are more options for your workout routines for summer. Summer is a great time to try something you’ve never done before. You may not think of some of these as exercise, but it counts if you’re moving!
Do something outdoors
I bet in January you were wishing for some warmer weather, so go out and enjoy it!
Depending on where you live, you can go hiking, gardening, rock climbing, canoeing/ kayaking, biking, swimming, or anything else that gets you moving.
If you don’t want to go by yourself, ask friends or check out local websites, Meetup.com, and Facebook groups to find people with similar interests (which is also a great way to make new friends!).
Take a yoga class
Yoga in the mornings before it gets too hot is one of my favorite ways to get ready for the day.
You can take a class in person or choose from hundreds of online classes, and all you need is a yoga mat* (found at almost any nearby store).
Take a dance class
There are so many different ways to dance! Even if you don’t think you have good rhythm, dancing is a great way to get moving.
Start by thinking of a type of music you enjoy listening to. Is there a dance that goes with it? Do some research and find a class either in person or online.
EXERCISES FOR SUMMER - WORKOUT TIPS
This is SUPER important no matter what you’re doing! I also recommend having a salty snack nearby to replenish your electrolytes.
Wear moisture wicking clothing
Moisture wicking clothing* will help you stay cooler while you’re moving. Comfortable clothing can make or break your experience, including proper footwear. If you’re trying out a new activity, do a little research to find out what kind of clothing is suggested.
Bring sunscreen, sunglasses, and a hat
Don’t forget to protect your skin this summer! Even if it’s cloudy, you can still get a sunburn. Look for SPF 30 or higher* (lotion, not aerosol) and reapply every couple of hours, especially if you’re sweating a lot or getting in the water.
Rest between workout days
Taking rest days between workouts is important when starting a new fitness regimen. Your body will be able to adapt and grow stronger if you include rest days in your training program.
Here is a sample days per week schedule.
- Monday: Workout
- Tuesday: Rest
- Wednesday: Workout
- Thursday: Rest
- Friday: Workout
- Saturday: Rest
- Sunday: Rest
Sarah Siertle, a strength and movement coach, specializes in introducing people to strength training and works to make the fitness world a more inclusive place. She has been a movement instructor since 2012 and also teaches swing dance around the US. Find other articles written by Sarah on her coach profile. Let Sarah help you get STRONG so you can take advantage of life’s adventures!