Summer is not only a season for fun and relaxation but also a perfect time to boost your fitness. If you’re wanting to add some strength training into your summer plans effortlessly, you’re in the right spot!

This post offers five simple tips to make summer workouts both enjoyable and effective. Plus, we’ll share done-for-you weekly workout plan and five moves with no equipment exercises that you can do right at home!

Here are our five tips for effective summer training:

1. Define Your Fitness Goals

Kick off your summer training with a clear goal. What are you aiming to achieve by summer’s end? Whether it’s managing weight, building muscle, or enhancing your overall fitness, having a specific objective will keep you motivated and focused.

Ask yourself these questions:

  • What days are best for me to work out?
  • How much time do I have during the day to make movement happen?
  • What do I enjoy doing?
  • What activities do I love during the summer?

2. Buddy Up for Fitness

Training with a partner can make your workouts more enjoyable and keep you accountable. If you’re looking for company, consider joining a local gym or team up with a friend who shares your fitness goals (1).

I love to set up early morning walking dates with friends. I feel great after but also get in a good dose of girl therapy (and time flies by!).

Let’s not forget about the kids when they are home during the summer. What activities can you do with your kids? Biking, rollerblading, swimming, or even jumping on the trampoline – that really gets my heartrate up!

3. Make a Plan

Without a fixed schedule, it’s easy to skip workouts, especially during a busy summer. Set a regular time each day or week for your training to stay consistent and make the most of your sessions.

Here is a fun workout schedule with a variety (point#4 below) of workouts from YouTube. I have four days of 15-minute workouts below with links to the videos (click on the picture). For the rest of the week, have fun outside moving your body.

Follow this guide for starting your strength training routine:

  • Monday – LOWER
  • Tuesday – UPPER
  • Wednesday – HIIT
  • Thursday – FULL BODY

*This is a great place to start to increase muscle strength. This may be under the exercise recommendations (2), but I believe in order to make a habit stick, you have start small (and find the joy in doing it!).

MONDAY

WOW! I loved this lower body workout and the only equipment you need is a band. What an effective workout to start the week off.

TUESDAY

Let’s work arms! Feel comfortable at home with a few sets of weights and realize 15-minutes is a killer workout.

WEDNESDAY

A quick HIIT cardio workout midweek to change things up a bit, just keep telling yourself, “It’s ONLY 15 minutes!” A mix of movements plus alternating intense and lower intensity exercises.

THURSDAY

Full body strength workout with a huge variety of movements. I like to do different moves to keep it fun. Moves are done for 45 seconds and 15 second break.

4. Variety is Key

Keep your training exciting by mixing up your activities. Avoid workout monotony by incorporating new exercises and routines. This not only prevents boredom but also challenges your body in new ways, potentially enhancing your results.

Upper workout

Check out this blog post to add more variety to your workout routine. Build your base of upper strength with these six moves.

5. Keep it Fun!

Make sure your summer workouts are enjoyable. Choose activities that you love—there’s no point in running if you despise every minute of it. Explore different forms of exercise until you find what you truly enjoy.

Improve muscle strength

For beginners, prioritize proper form over lifting heavy weights. Ensure your body is correctly aligned and movements are smooth during each exercise to prevent injuries. Maybe start with no weight or using very light weights when starting a strength training routine. Focus on executing slow, controlled lifts and descents to effectively isolate and target muscle groups.

I tell my participants in my strength group fitness class all the time “slow and controlled, focus on the proper movement.” Many class participants want to do the move the fastest, but that may cause injuries.

If you have been lifting weights for a while and want to increase muscle mass, aim to lift heavy weights in the 8-12 rep range. If lifting becomes so challenging that you cannot complete 8 reps, reduce the weight slightly. Conversely, if you can easily surpass 12 reps, it’s time to add more weight.

Prioritize full-body exercises to engage multiple muscle groups simultaneously. Some effective exercises include squats, bench presses, deadlifts, push-ups, single-leg squats, single-leg deadlifts, and front planks. These movements provide comprehensive benefits by working various muscles in a single session.

Let’s dive into five simple exercises that you can perform anywhere, anytime, with zero equipment needed!

Try This Simple No-Equipment Workout

Here’s a 15-minute full-body workout that requires no equipment, making it perfect for squeezing into a busy schedule or doing on the go. This workout includes brief, intense intervals of exercise followed by short rest periods, designed to maximize efficiency and impact.

Warm-up (2 minutes)

  1. Jog in Place: 30 seconds
  2. Arm Circles: 15 seconds each direction
  3. Leg Swings: 15 seconds each leg
  4. Jumping Jacks: 30 seconds

Workout Circuit (Repeat 3x, 12 minutes total)

Each exercise is performed for 40 seconds followed by 20 seconds of rest.

  1. Squats: Stand with your feet shoulder-width apart, sit back into a squat, keep your knees behind your toes, and stand back up. Ensure your chest is up and your back straight.
  2. Push-Ups: Keep your hands shoulder-width apart and your body in a straight line from head to heels. Bend your elbows to lower your chest to the floor, then push back up.
  3. Mountain Climbers: Start in a plank position, then drive your knees towards your chest alternately, keeping your back straight and your core engaged.
  4. Lunges: Alternate legs stepping forward into a lunge, bending both knees at 90 degrees. Keep your front knee above the ankle and your back knee just off the ground.
  5. Plank: Maintain a straight body line from head to heels, with your elbows under your shoulders and your core engaged to prevent your hips from sagging.
  6. Burpees: Start standing, drop into a squat with your hands on the ground, kick your feet back into a plank, do a push-up, jump your feet back to your hands, and explosively jump into the air, reaching your hands overhead.

Cool Down (1 minute)

  • Deep Breathing: Stand or sit and take deep breaths, focusing on relaxing your body.
  • Stretch: Perform stretches targeting the arms, legs, and back to help relax your muscles and enhance flexibility.

This routine is effective for building strength, endurance, and promoting cardiovascular health. Adjust the intensity to match your fitness level and ensure you hydrate well and do a proper warm-up and cool-down to prevent injuries.

Summary

Setting aside time three to four times per week for this 15-minute dedicated strength and cardio workout can significantly help in maintaining consistency, which is crucial for any fitness regimen.

Regular workouts are not just about keeping a routine; they are essential for gradually improving your strength and overall fitness.

Additionally, by adding a routine of regular exercise often translates into enhanced mental clarity and increased energy levels, further emphasizing the importance of staying consistent with your training to achieve the best results.

I hope this article gives you ideas to move your movement goals forward this summer and remember have fun while doing it!