Summer Body Workout Routine: Get Your Body Ready For Summer With These Tips – VASA Fitness

Getting in shape for summer workouts requires a mix of training, staying hydrated, and enjoying outdoor activities to build a healthy and fit body that’s ready for warmer weather.

Here are five tips to help you get ready for summer fitness:

1. 1. Mix Up Your Training Routine. When you go to the gym, focus on strength training sessions that include compound exercises like squats, deadlifts, presses, and rows. These types of exercises help build muscle and overall strength. A great complement to strength workouts is high-intensity interval training (HIIT) finishers. HIIT sessions work to improve cardiovascular fitness in a short amount of time. You can finish your workout each day with a Tabata-style HIIT workout that only takes four minutes, consisting of alternating 20 seconds of work and 10 seconds of rest.Outside the gym, hop on a trail (on foot or bike) to get in some low-impact, low-intensity activity. Trail hiking, running, and cycling are great for cardiovascular strength and getting out in the sunshine will increase your levels of Vitamin D.
   2. Incorporate Recovery Training. Remember to prioritize recovery as much as your hard work. Engaging in activities like yoga, Pilates, and dynamic stretching can help maintain healthy joints and muscles by allowing them to move through a full range of motion. Another advantage of recovery training is improved performance in your strength and cardio workouts later in the week!
   3. Emphasize Core Strength. Having a strong core is essential for building and maintaining a strong body. Incorporating exercises like planks and medicine ball exercises such as Russian twists or slams in between major lifts can serve as effective active recovery techniques. Since the core is engaged in almost every exercise, giving it some extra focus in each workout can help enhance its strength.

1. Stay Hydrated. As the weather gets warmer, you will lose water more quickly than during cooler temperatures. Make sure to drink water throughout the day, not just during your workouts. A good starting point for most people is to drink half their weight in ounces of water. If the weather is hot or your workouts are long, be sure to drink more. Electrolytes also help maintain hydration during sweaty workouts, so consider mixing in an electrolyte beverage like sports drinks or coconut water with your regular water.
2. Enjoy Seasonal Foods. Fresh fruits and vegetables can help keep you hydrated as the weather gets warmer. Visit your local farmer’s market to find the most nutritious foods that are in season and use them in salads and smoothies for lighter meal options. Adding protein to each meal along with fresh produce will create balanced meals that can help with workout recovery without making you feel too full.

Combining these tips will help you be better prepared for your summer workouts: stay consistent, listen to your body, and make hydration a priority.

Summer Body Workout Routine to Get Started

Want a go-to summer body workout you can start today? Try this full-body plan that mixes strength and cardio to help you build lean muscle and burn fat. This cardio and weight training workout uses all major muscle groups to help you meet your fitness goals.

• Day 1: Strength Training – Upper Body
  • Dumbbell Press: 3 sets of 10
  • Bent-Over Rows: 3 sets of 12
  • Plank: 3 rounds, 30 seconds
• Day 2: HIIT Cardio
  • Jump Squats (30 sec) / Rest (15 sec)
  • Burpees (30 sec) / Rest (15 sec)
  • Repeat for 4 rounds
• Day 3: Core + Recovery
  • Russian Twists: 3 sets of 20
  • Leg Raises: 3 sets of 15
  • Finish with 10 minutes of stretching or yoga

This routine is designed to tone muscles and improve endurance, keeping your energy high all summer long.

Looking to really build that summer body? Try our full, 5-Day workout routine.

5-Day Summer Body Workout Routine to Help You Get in Shape for the Season

If you’re ready to sculpt your ideal summer body, this summer body workout routine is designed to target all major muscle groups and achieve a lean, athletic look, just in time for the summer months.

Whether you’re new to lifting weights or you’ve been training for a while, this plan works for every level. It’s a powerful combination of weight training, cardio, and bodyweight exercises that will boost muscle growth and keep you on track with your fitness goals.

Let’s dive in!

Day 1: Upper Body Strength

Let’s push things off with a classic upper body session. This workout hits your chest, arms, and shoulders while increasing strength and endurance.

Warm-up:

• Arm circles (2 rounds of 30 seconds)
• Push-ups (2 sets of 10)

Workout:

• Bench Press – 4 sets x 10 reps
• Shoulder Press (dumbbells or barbell) – 3 sets x 12 reps
• Bent-over Rows – 3 sets x 10 reps
• Dumbbell Bicep Curls – 3 sets x 12 reps
• Tricep Kickbacks – 3 sets x 12 reps
• Plank Hold – 3 x 45 seconds

Cool Down: Light stretch or yoga

Focus: Chest, shoulders, arms

Day 2: Full Body HIIT + Core

Time to raise that heart rate and burn serious calories! This body workout uses minimal equipment and maxes out effort.

Warm-up:

• Jumping Jacks – 2 x 30 seconds
• High Knees – 2 x 30 seconds

Workout (4 rounds):

• Squat to Overhead Press – 15 reps
• Mountain Climbers – 30 seconds
• Push-ups – 10–12 reps
• Russian Twists – 20 reps (each side)
• Jump Rope – 1 minute

Core Finisher:

• Bicycle Crunches – 2 sets x 30 seconds
• Leg Raises – 2 sets x 12 reps

Focus: Fat burn, core, entire body conditioning

Day 3: Lower Body + Glutes

Strong legs and glutes build power and shape, and help improve overall performance in every other workout.

Warm-up:

• Bodyweight Squats – 2 x 15
• Lunges – 1 set per leg

Workout:

• Deadlifts (barbell or dumbbells) – 4 sets x 8 reps
• Bulgarian Split Squats – 3 sets x 10 each leg
• Glute Bridges – 3 sets x 15
• Standing Calf Raises – 3 sets x 20
• Weighted Walking Lunges – 3 rounds across the floor

Finisher: Jump squats – 2 sets x 15 reps

Focus: Glutes, quads, hamstrings, calves

Day 4: Active Recovery & Mobility

Rest is essential for muscle recovery and preventing stress and injury. But “rest” doesn’t mean “do nothing.” Today’s about staying active while helping your body recharge.

Workout:

• 20–30 minutes of gentle yoga or stretching
• Foam rolling or massage recovery
• Light walk, swim, or cycle

Focus: Mobility, recovery, balance

Day 5: Full Body Circuit + Core

Wrap up your week with a high-energy, summer body workout circuit. This is all about moving your entire body and pushing through that final burn!

Warm-up:

• Dynamic stretches
• High knees or jump rope – 2 minutes

Workout Circuit (3 rounds):

• Kettlebell Swings or Dumbbell Snatches – 15 reps
• Walking Lunges with Dumbbells – 10 per leg
• Dumbbell Thrusters – 12 reps
• Jump Squats – 15 reps
• Push-ups – 10 reps
• Side Plank – 30 seconds each side

Finisher:

• Burpees – 2 sets x 10
• Sit-ups – 2 sets x 20

Focus: Fat burning, full-body strength, energy

Tips to Maximize Your Summer Body Workout Results

• Hydrate before, during, and after workouts
• Fuel your body with protein and produce
• Stay consistent with your workout routine
• Prioritize rest and quality sleep
• Set small, achievable fitness goals every week
• Aim for more reps or heavier weights as you get stronger

Ready to Build Your Summer Body?

This summer body workout plan is just the start. At VASA, we make it easy to show up and stay consistent with strength training areas, recovery zones, boutique-style STUDIO classes, and tons of fun ways to get moving.

Whether you’re lifting, stretching, or crushing a HIIT session, we’re here to help you feel confident and strong all season long.

Join Today and let’s build your summer body together.

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Need a custom plan?

Meet with a VASA Personal Trainer and get a personalized training plan tailored to your body, goals, and lifestyle.