5 Best Workouts for Summer You Should Try

Last Update May 30, 2021 // 
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It is a trend that people plan to get in shape before the summer hits. Various reasons have led to this. It could be because it would be easier and fitter for them to wear their favorite summer outfits, or because the duration from spring to summer gives them enough time to prepare for their body goal achievement. More than that, because everyone wants to be healthy and fit. But, have you ever tried workouts for summers? It is fun and keeps your weight and health well maintained. 

We wouldn’t say getting your dream body or your right fitness is easy and simple. As said, you need the right workout to help you tone certain parts of your body. Ranging from full body to leg or booty workouts, here we have collected different types of workout that you can enjoy in every season. 

List of 5 Best Workouts for Summer

1. Warm-Up Exercises

Before going deep into your favorite type of workout, it is important to do some warm-up exercises. Both your body and cardiovascular system need warming up to make sure the entire part of the body gets well prepared for flexibility and aerobic activities. More importantly, warm-up exercises, it helps to raise inner body temperature for effective fat burning. This also results in better blood circulation and muscle injury prevention. 

Apart from doing some warm-ups before your main workout, you can also just do some of our recommended warm-up exercises alone to complete your exercise goal of the day.  

  • Jumping Jacks 

Did you know that you can burn up to 100 calories doing 500 reps of jumping jacks? It uses your body weight (do not need any equipment) to improve your cardiovascular system and strengthen your muscles. Once the cardiovascular system does a better job, it allows the blood to circulate around your body smoothly, convert nutrition into your body well, bring more oxygen level in the blood, help to keep the right temperature resulting in boosting your metabolism and nourishment. 

You can also improve your endurance because this exercise will increase your heart rate. A higher heart rate level can lead to more calories burnt. 

  • Squats 

Another warm-up exercise that you can follow is squats. Squats are a very effective and efficient exercise for strengthening the full body and lower body muscles. You would find yourself sweaty and feel the real burn by doing 30 reps to 50 reps of the squat for your warming up. Besides, you can also find various squats workouts if you want a more intense lower body, leg, or booty workout. Studies found out that you can burn up to 35 calories doing 1 minute of rapid traditional squats with the correct form. 

Apart from getting benefits for your muscles, squats can also help to improve the knee joints, promote weight loss, make your lower back stronger, and increase flexibility in the lower part of your body. 

Here are some tips to follow for the correct proper form of traditional squats:

  • Make sure your knees and feet are in line together 
  • Put weight to your heels to keep the body stable and not leaning towards.
  • Maintain your back straight and keep your chest upright during the movement. 

 

  • Side lunges

Whether you are looking for a quick warm-up for your hips, legs, or booty, or maybe you need exercise for lean thighs and legs, we are pretty sure you need to do side lunges. It is very effective because you would feel the real soreness after just 6 to 10 reps of side lunges. But remember that no pain, no gain. Side lunges can really burn the fat from your inner thighs and strengthen the outer muscles afterward. 

Other muscles around your hamstring, quadriceps, calves, and glutes will also be strengthened. Always keep in mind to do it slowly and perfectly routinely to reap the benefits in the future. 

 

  • Windmill

Now, if you are in need of some stretches for your muscles, try doing windmill exercise. Windmill exercise does not only help to stretch some muscles around your back, arms, and shoulders. Indeed, it can also strengthen your core and abs for leaner muscles. 

Some guides for a correct windmill exercise:

  • Feet wide apart, each foot should be in line with the hip. 
  • One arm stretches to above your head, another arm stretches to touch the toe
  • Change side and repeat the same process

 

  • Arm Circle 

Arm circle is a type of stretch, arm exercise, triceps & biceps toning, and also an effective warm-up. You can do about 60s to 120s for an arm circle before your weight lifting or plank exercise. By doing it as your warm-up, it can prevent muscle injuries or accidental sprain while you are weightlifting. 

While you are standing and doing your arms circle, make sure to always engage your core, maintain a  straight line of your back and arms into a T form. It is important to always watch your breathing too. 

 

2. Bodyweight Exercises

After you finish your warm-up, you can start with your favorite workout. Here, we will introduce you to 3 efficient bodyweight exercises that you can do anywhere and at any time. 

  • Plank 

In the case that you want a very flat stomach and strong core, you can consider doing a plank workout. There are a lot of different types of the plank. However, the most common and very fast result-oriented is the classic plank and high plank. Other than that, you can add extra movement into it and that will turn into plank to dolphin, single-leg plank, or even plank hip dip. All of these plank exercises will help to tone your waist and flatten your belly and fat. 

  • Mountain Climbing

It is like you climb a mountain, except you do it on your exercise mats. Mountain climber does not only help to engage your core to the workout, but it also helps to strengthen your legs, arms, and shoulder. It is also a full-body exercise that uses your body weight solely. You are going to feel the burn around your lower abs after 40 to 50 seconds of slow and nice leg climbing movement. 

Studies have found out that you can burn up to 650 to 700 calories per hour if you do a lot of rounds of mountain climbing. Apart from calories burned, you also get other health benefits including, faster metabolism, greater heart rate, and improved blood flow, muscles, and joints. 

  • Push Ups

Although push-ups are the exercises that are common among men, a lot of women who want to get beautiful shoulders and nice cores also engage in a lot of push-ups. Traditional push-ups are very beneficial for strengthening your upper body muscle groups including chests, arms, and shoulders. 

However, for faster and greater results, you should also keep your core engaged during the exercise. Correct breathing during exercise also contributes to a fast-changing result. 

3. Cardio Exercises

If you do not like something slow and want to increase the bump of your heart rate, look no further than cardio exercises. Below are 3 basic cardio exercises that you can start now at your own place and pace. 

  • Jump Rope exercise

The first one is very easy, and very popular during the summer. Grab your jump rope and nice shoes and you are good to go. Did you know that you can burn up to 600 calories per hour while doing jump rope exercise? Jump rope is very effective for a fast weight loss journey. In addition, it can also decrease your body fat level if you plan a correct diet for yourself. 

Most people observe that they can lose fat from their belly, thighs, arms, and flatten their double chin after a month of 20 minutes of rope jumping daily. For more efficient results, make sure you plan your diet well, reduce fat, add on more protein, and drink plenty of water every day. 

  • Marching in Place

If you are a beginner and want to start slow and sustainable, we highly recommend you start from marching in place. Although this exercise looks slow, by the time you know it, you can burn up to 150 calories per 20 minutes. It also depends on the speed of your marching. Try starting from it first. Once you notice that you can go faster, try jogging in place. 

4. Trampoline Workout

https://www.youtube.com/watch?v=XHLdcEgB0co

Have you ever tried a trampoline workout yet? Apart from the fact that it is fun, it really boosts your fat-burning processes. Trampolines come in different shapes, sizes, and heights. You can get a small one for single-use at your home or studio. On the other hand, a big one can be set in your backyard and serve a few people. You will be surprised due to intense burning inside your body and large amounts of sweat coming out after just 15 minutes of constant jumping. 

Jumping on a trampoline is not only a cardio workout, but it is also a part of a bodyweight and strength workout. On average, you can burn up to 250 to 325 calories per hour. 

5. Run on the Treadmills

Basically, if you love running, look no more than running outdoors or simply indoors on your treadmills. Actually running is very basic and you can burn a lot of calories. Research shows that you can burn between 700 to 1000 calories per hour. So, if you are looking for a better alternative way to lose weight fast, you can try running. 

Some tips for effective running are to start from your normal pace for 5 minutes and get a faster run for 2 minutes. If possible try playing with incline settings on your treadmills. 


References

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517#:~:text=Warming%20up%20helps%20prepare%20your,lessen%20your%20risk%20of%20injury.

 

https://www.healthline.com/health/how-many-calories-do-jumping-jacks-burn#:~:text=Since%20jumping%20jacks%20only%20require,fantastic%20way%20to%20burn%20calories.

 

https://www.medicalnewstoday.com/articles/benefits-of-squats#summary

 

https://www.tripboba.com/article_health_lateral-lunge-how-to-do-the-exercise-and-the-benefits-you-can-get.html

 

https://askinglot.com/what-are-the-benefits-of-arm-circles

 

https://www.brickbodies.com/reasons-to-add-mountain-climbers-to-your-workouts/

 

https://blog.nasm.org/the-right-way-to-breathe-during-exercise

 

https://www.medicalnewstoday.com/articles/cardio-exercises-at-home

 

https://www.runtastic.com/blog/en/get-in-shape-for-summer/

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