Summer might be on its way out, but your summer body doesn’t have to go with it! Here are a few exercises to keep your toned and motivated as the temperature starts to drop.
Workouts for the Hot and Cool Weather
Jog, Sprint, Walk
If running is your thing, this session will help you get the most out of it. The variable running speeds will be constantly changing your heart rate, which is more beneficial than keeping the one pace for an hour.
- Warm up with a slow, three minute jog.
- Move up to a 30 seconds fast jog.
- Increase your speed again to a sprint for another 30 seconds.
- Slow to a 30 second walk.
- Repeat six times or for as long as you wish.
- Warm down with a steady three minute walk or jog.
Tone up your core and glutes with this simple but challenging exercise.
- Lie on your back, hands at your sides, knees bent with feet flat on the floor.
- Engage your glutes and raise your hips to make your body a straight line between your shoulders and knees.
- Lift a knee to your chest and lower it back to the floor, repeat with other leg.
- Continue for fifteen reps on each leg.
High Intensity Cardio
In this intense summer workout, you get one minute to complete each exercise before moving on to the next. If you finish your reps early, you can rest until the next minute begins. This pushes you to go as hard as you can, because trust us, you’re going to need a breather during this full-body conditioning.
- Warm up with a slow jog.
- 10 high knee sprints on each leg.
- 10 squats.
- 10 more high knee sprints
- 5 burpees
- 10 jumping jacks
- Warm down two minutes of stretching.
These squats will test both your strength and balance, using all of your leg muscles to keep you upright.
- Standing straight, raise your right foot off the ground.
- Pushing back your hips, bend your left knee, lowering yourself into a squat.
- Push back up with your left leg to a standing position, returning your right foot to the ground.
- Complete 15 reps on each leg.
30-second Fat Busters
Here’s another high-intensity summer body workout to keep you in top shape. Do each of the exercises continuously for 30 seconds, alternating with 30 seconds rest before moving onto the next.
- Push ups
- Steam engines
- Jumping jacks
- Step ups
- Repeat the circuit at least once.
Nothing like a bit of yoga to finish off your set. In addition to stretching out tension and stiffness, the Downward Dog pose boosts circulation, helps you recover from fatigue and even improves upper body strength and bone density! If you’re not sure how to do it, here’s a quick guide.
- Go into a full plank, your feet hip-width apart, your arms straight and your hands under your shoulders.
- Raise your hips until your tailbone points to the ceiling, keeping your legs straight and your feet flat on the floor.
- Hold for 10 deep breaths, then finish.