Whether you’re practicing breaststroke at your local pool, honing your backhand on a nearby tennis court, or you just want to focus on improving your overall fitness, summer workouts will make a difference. After all, when you’re running another mile on the track, what’s better than having your quadriceps feel the sun and your ears fill with remixes? You see, the warm wind seems to be saying.
That said, deciding on the right summer workout can make you sweat. Should you raise your hands to climb? Or, should you paddle to enjoy a gorgeous summer sunset?
Luckily, we are here to provide you with summer workouts that will allow you to build up your physique and never let you down. So, lace up your trainers, kick-start the 90s mash-up, and let’s get to work.
#1 Swim for Strength
Whether it’s at the beach or in the pool, swimming is one of the best ways to cool off. From freestyle to backstroke, butterfly to chest stroke, swimming has everything you need to improve your strength and cardiovascular fitness.
In fact, swimming is probably one of the best exercises to promote overall health. Also, you don’t have to be Michael Phelps to perform well in the competition to show your water sports side. All you need is a pair of goggles, a swimsuit, and the desire to turn any body of water into your personal fitness studio.
With that said, let’s dive into some swimming workouts designed to increase cardio and fun this summer.
Exercise in the water
Depending on the type of water, swimming allows you to focus on specific muscle groups and goals.
Do you want to build your endurance with cardio? Fight your way in the pool. Want to build strength while working on your back and legs? Try to focus on the backstroke. Here are the best swim workouts for each water type:
- Have fun in the pool – this workout assumes you swim in a 25-meter pool. (If your pool is smaller or larger, you’ll have to adjust it accordingly). First, swim 200 meters in the stroke of your choice. Then, swim another 200 meters in a different style. Repeat the above steps until you have swam all four strokes for a total of 800 meters.
- Swim against the currents – here’s how to take your swimming training to the next level: If you live by the sea, you have the opportunity to use the currents as resistance. First, jog on the beach for ten minutes. Then, rush into the ocean and swim as hard as you can against the current for four minutes. Take a minute break. Then, swim against the current for another four minutes, then rest for another minute. Repeat for twenty minutes.
- Challenge your friends to a lake race – swim in the lake to enjoy both the calm of the pool and the benefits of the occasional rough sea. Challenge your friends to the best-of-five Lake Sprint Tournament and use the characteristics of the lake to your advantage. What’s the catch? Each game has different rules that you must follow. For example, if your first race was “backstroke only”, your next race may be limited to butterfly. You might even limit your next match to “just weapons”.
Muscle groups affected by swimming include:
Upper:
- biceps
- deltoid
- Pectoral muscles
- triceps
- Brachiflexion skin
Lower:
- calf
- Hamstrings
- gluteus
- quadrilateral
Be careful when swimming, though, because if you don’t swim the right way, you could get serious injury. Swimming outdoors allows you to feel the wind and sun as you glide through the sparkling blue waters. However, if you can’t swim outside, consider an indoor pool. Some fitness centers include a traditional gym with a swimming pool. This way, you can sweat it out while lifting weights and then cool yourself down with a few easy laps.
#2 Train on Trails
Trail running blends the thrill of running with the adventure of nature. It’s a sport that requires focus and perseverance, but you’ll get stunning views and the scent of pine trees swaying in the late summer breeze.
It’s also one of the best summer workouts for physical and mental health. Here’s what you’ll need to start driving miles on mountain trails, sandy beaches, and fun trails:
- Trail running shoes – While you obviously need shoes, trail running requires a different type of running shoe than other running activities. Look for shoes with excellent traction and maximum cushioning. This way, your body will remain stable as you sprint at the roots of the tree or jog between juniper trees.
- Hydration vest – One of the main benefits of trail running is its concealment. When you’re traversing truly awesome terrain, some runs may take you away from civilization. However, it also means that you need to be prepared, especially when it comes to hydration. A hydration vest provides you with plenty of water while keeping your figure sleek and untied to a water bottle.
- Navigation and first aid equipment – A compass, GPS, and first aid kit are must-haves for trail running. This is because traces can sometimes be misleading. One moment you’re sprinting through dogwood, the next you’re completely off course and have a small cut in your ankle. Just like a hydration vest, navigation and first aid equipment can help you prepare for the unexpected.
Now that you know what it takes to jog even on the toughest terrain, let’s explore one of the best trail running workouts: the inverted pyramid.
The Inverted Pyramid
Although its name sounds like the beginning of an archaeological exploration, the inverted pyramid is by no means obsolete. In fact, it’s one of the best ways to improve your overall speed and endurance, and it’s loved by beginners and advanced trail runners alike. The workout involves a series of interval runs. Start with long interval runs and then reduce the length in the middle of training. Then, increase the length again until you end the workout by running at long intervals.
How many times should you do it? Here’s an example of a summer inverted pyramid exercise routine:
- Two 5-meter runs at a pace of 800 km
- Do two 400-meter runs at a one-mile pace
- Two 800-meter runs at an 200-meter pace
- Do two 400-meter runs at a one-mile pace
- Two 5-meter runs at a pace of 800 km
While trail running is perfect for those who want to boost their heart rate while enjoying the beautiful views, for beginners, it may be helpful to start working out cardio at the gym.
The top gym has a range of treadmills and elliptical machines designed to train new trail runners for long-distance running in the wild. Some gyms even have movie theaters where runners can work out cardio while watching a movie. Talk about a heart-pounding experience.
To eliminate distractions, put on your AirPods and listen to our summer playlist. One of the benefits of trail running is that you can easily fit it into your summer schedule. This can be a morning or evening workout as long as you have time.
#3 Pose on a Paddleboard
Stand-up paddleboard yoga (SUP yoga) has become very popular in recent years. That’s because this engaging summer workout blends the meditation, core sculpting practices of yoga with fun, rejuvenating paddleboarding.
Here’s what you need to perfect Downward Facing Dog as you feel the gently tumbling waves of the lake:
- Paddle Boards and Paddle Boards – While any paddle board is suitable for SUP yoga, the best paddle board for yoga is wide and soft. They’re also stable, so you won’t fall into the water with your midleg extended. You’ll also need a properly sized paddle.
- Protective Gear – In addition to a personal flotation device (PFD), you will need sunscreen, whistles, and sunglasses. The last thing you want is to be stopped on a paddleboard by the authorities because you don’t have a PFD. You also don’t want to get scorched while doing a plank in the harsh August sun.
- Paddleboard or kayak anchor – Paddleboard anchor is especially helpful for group yoga classes. The anchor holds your paddleboard in place so that you don’t drift into the sunset in a squatting position.
The cost of a paddle board largely depends on its size and structure. If you’re just starting out, it’s best to rent paddleboards before buying them, as they can be expensive at times.
SUP Yoga Workouts
The most effective SUP yoga workouts include vigorous upper body exercises and long core strengthening exercises.
First, follow these steps to paddle to the yoga location to increase your heart rate:
- Paddle with 70% energy for six minutes
- Paddle with 75% energy for three minutes
- Paddle for one minute with a “sprint” at 90% energy
- Paddle with 25% energy for three minutes
When you arrive at the yoga location and raise your heart rate, jump into your favorite yoga pose. Some of the most popular SUP yoga poses and exercises include:
- Sun salutation
- Planks
- Down dog
- Cobra
- Side stretches
- Seated twists
Honing your planks on a paddleboard in the middle of the lake is an excellent way to connect your mind and body with nature. Trying these moves on your own can be intimidating, so you may want to take a group exercise classes to help you learn Xi proper form. Taking a beginner workout class can also make learning less intimidating because you’re learning with someone else.
