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Beat the Heat: Early Morning and Lunchtime Workout Hacks

Fitness
May 6, 2025 / VASA Admin
Beat the Heat: Early Morning and Lunchtime Workout Hacks

Summer’s heating up—and so are our calendars. Between higher temps and back-to-back to-dos, finding the right time to work out without overheating or skipping out altogether can feel tricky. But here’s your cheat code: get in, get sweaty, and get out—before the sun (or your inbox) takes over.

Whether you’re craving the energizing vibe of a group fitness class or a quick solo session to reset your day, early mornings and lunch breaks are prime time to get your movement in. These simple tips will help you beat the heat, boost your mood, and feel accomplished—all before most people finish their second coffee.

Why Mornings and Midday Workouts Just Work

There’s a reason more people are turning to early or midday workouts, especially during the summer months. Cooler morning temperatures mean more energy and less fatigue. You’ll find it easier to move, breathe, and stay consistent when the weather isn’t working against you. Plus, a workout first thing in the morning or midday can boost your mood, kickstart your metabolism, give you energy, and help you feel productive for the rest of the day.

Morning Workout Hacks

Let’s face it—getting out of bed early can be a struggle. But with a few tweaks, your morning workout can become the best part of your day.

NIGHT-BEFORE PREP:

  • Lay out your workout clothes
  • Pack your gym bag (and include a change of clothes if needed)
  • Prep a grab-and-go snack (protein bar, banana, smoothie)
  • Queue up a playlist or podcast

ONCE YOU’RE AT VASA:

  • Hop on a treadmill and listen to a podcast or playlist
  • Try a STUDIO or group fitness class—the workout’s already planned, and the energy is contagious
  • Set a timer and move through a few exercises you love (think squats, planks, lunges—easy to do with minimal setup)

Pro tip: Group classes in the morning are a great way to ease into strength and cardio without overthinking your routine.

Lunchtime Workout Tips

Not a morning person? No problem. Lunchtime workouts are just as effective—and perfect for breaking up a busy workday.

KEEP IT SIMPLE:

  • Stick to one or two workout zones (less time walking, more time moving)
  • Use supersets to keep your heart rate up without long rests
  • Set a 20-minute timer and just keep moving—no need to track reps

PACK THESE:

  • Face/body wipes, dry shampoo, deodorant, fresh shirt
  • Headphones and a lock for the locker room
  • Post-workout snack to refuel

Don’t worry about squeezing everything in. Even 15–30 minutes of movement is a win.

What to Keep in your Gym Bag

A good gym bag is the MVP of morning and midday workouts. Stock it right and you’ll never feel unprepared. Here are some go-to’s to pack in your gym bag:

  • Water bottle
  • Face/body wipes
  • Deodorant
  • Dry shampoo
  • Hair ties
  • Change of clothes
  • Post-workout snack (protein bar, almonds, protein shake)
  • Headphones
  • Lock for the locker room
You don’t need more time, you just need a plan.

Don’t let summer heat or a busy schedule knock you off track. With a few simple hacks and flexible workouts, you can feel strong, energized, and accomplished! And all before most people finish lunch.

Try a morning or lunchtime STUDIO class this week and see how a shorter, smarter workout can leave you feeling strong, focused, and ready for anything.

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        GUEST PASS TERMS & CONDITIONS

        By accepting the guest pass, you are agreeing to the following terms and conditions:
        ACCESS AND USAGE:
        a. The guest pass is valid for one-time use during the specified duration indicated on the pass.
        b. Access to the club is limited to designated hours and facilities specified by the club.
        c. The guest pass allows the guest to utilize the club’s equipment, amenities, and services available during their visit.
        d. All guests must be accompanied by an active VASA member at the time of check-in.
        ELIGIBILITY AND REGISTRATION:
        a. Guests must be at least 12 years of age. Guests ages 12-17 must be accompanied by a parent or legal guardian when using the club.
        b. The guest pass is non-transferable and can only be used by the individual named on the pass.
        c. All guests ages 18+ will be required to show a local government-issued ID upon check in.
        WAIVER AND RELEASE:
        a. Guests acknowledge and understand the risks associated with physical activity and exercise, and agree to participate at their own risk. Guests release the club, its staff, and affiliates from any liability for injuries, accidents, or damages that may occur during their visit.
        CLUB POLICIES:
        a. Guests must adhere to the club’s code of conduct and policies, including proper attire (closed toed shoes must be worn at all times in addition to shorts or pants and a shirt or sports bra), cleanliness, and respectful behavior towards other members and staff.
        b. Guests are responsible for any damages caused to the club’s property or equipment due to negligence or misuse.
        c. Harassment, foul language, threats, fights, and disruptive or threatening conduct will not be tolerated and will be grounds for removal from the club.
        d. The club reserves the right to revoke or terminate a guest pass at any time due to violation of club policies or misconduct at the discretion of club staff.
        MODIFICATIONS TO TERMS AND CONDITIONS:
        a. The club reserves the right to modify or update the terms and conditions for the guest pass.
        GOVERNING LAW AND JURISDICTION:
        a. Any disputes arising from the guest pass or the club’s facilities and services will be governed by the laws of the jurisdiction where the club is located.

        GUEST PASS LIABILITY WAIVER

        I, an adult Guest or parent (agreeing on behalf of a minor child or ward who is a Guest) expressly accept and assume all risk of injury, illness, damages or death, known and unknown, inherent or not, for my use of and participation in any and all services, amenities, facilities, machinery, equipment, locker rooms, parking lot, lobby, and any other area located in and around the Club facility, regardless of whether such injury or damage arises out of or during physical activity, including, without limitation, any loss or theft of any personal property. I am fully aware that operation of gym facilities and participation in physical activity may be dangerous and involves risk of injury to my person. I agree that I have a duty to examine each piece of equipment or facility prior to use, and refrain from use and report the same to the Club if there is any indication that such equipment or facility has been subjected to abuse, is damaged, or is in an unsafe or potentially dangerous condition. If I am the parent of a minor Guest, I have discussed the activities, responsibilities and risks with the minor child who understands and accepts them, and I, to the fullest extent permitted by law, accept them on behalf of such minor child.

        I agree, on behalf of myself (or minor child or ward), my spouse, children, heirs and personal representatives, to forever waive, release and discharge the Club and its owners, employees, affiliates, successors, and assigns from any and all claims or causes of action, known or unknown, arising out of any and all injury or damage caused by the ordinary negligence of the Club or its employees, owners or affiliates, including without limitation, any claim, damage or injury which may occur as a result of any malfunction or breakage of equipment, the Club’s improper maintenance of any machinery, equipment or facilities, the Club’s negligent instruction or supervision, and any injury from slipping or falling while in the Club facility or any portion of the premises for any reason. I expressly agree to indemnify and hold the Club harmless from any loss, liability, damage, or cost the Club may incur due to my presence at the Club facility.

        BY COMPLETING THIS FORM AND SIGNING/INITIALING BELOW, I ACKNOWLEDGE THAT I HAVE CAREFULLY READ AND UNDERSTAND THIS WAIVER OF LIABILITY AND ASSUMPTION OF RISK AND FULLY UNDERSTAND THAT I AM SURRENDERING MY RIGHT TO MAKE A CLAIM OR FILE A LAWSUIT AGAINST THE CLUB FOR PERSONAL INJURY, PROPERTY DAMAGE, WRONGFUL DEATH, PRODUCTS LIABILITY OR UNDER ANY OTHER THEORY, TO THE MAXIMUM EXTENT ALLOWED BY LAW.

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