Fitness doesn't take a vacation – even in the summer! If you’re swamped with camps, travel and warm-weather activities, you might feel like there’s no time left for a full-blown gym session. Thankfully, you can keep yourself fit – at home or on vacay – with these effective workouts that require just you, your body and an occasional, easy-to-pack accessory. So no matter how busy your summer gets, you can reach your fitness goals.
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- High-Intensity Interval Training (HIIT)
HIIT workouts are the ultimate in time-saving exercise that provides a cardio and strength training combo. With alternating periods of intense exercise and short rest periods, you could start with a simple routine of exercises like jump squats, push-ups and burpees, each performed for 30 seconds, followed by a 15-second rest. Repeat the cycle for about 15-20
minutes, and you'll have a workout that burns calories like a 60-minute jog!
- Yoga
Yoga is a flexible (pun intended!) option that offers benefits beyond just physical fitness – think stress reduction, mindfulness and general sanity amidst the summer craziness! Yoga can be easily adapted to any skill level and requires little to no equipment, making it perfect for home or on the go.
Whether you prefer a gentle, calming session with Hatha yoga or an intense, sweat-inducing Ashtanga sequence, online platforms offer countless guided routines to choose from. Remember to take advantage of the warm summer mornings and take your yoga mat and towel outside for an extra dose of vitamin D!
- Resistance Band Training
Resistance bands are affordable, portable and surprisingly versatile, giving you resistance without packing up heavy weights! By providing constant tension throughout your exercises, you can improve muscle strength and tone. Perform a full-body workout with resistance bands by including exercises like bicep curls, squats, rows and glute bridges.
- Bodyweight Training
Sometimes your best piece of gym equipment is your own body! Bodyweight training, also known as calisthenics, is the perfect option for those without access to weight machines or other gym equipment. These exercises use the weight of your body as resistance to build strength and endurance. A simple bodyweight routine might include push-ups, squats, lunges, planks and tricep dips. For added intensity, try incorporating a timed element, like a 7-minute workout challenge.
- Online Fitness Classes
If you want it, well, chances are you can find it! The internet is a treasure trove of online fitness classes to fit any interest or fitness level. You can find everything from Zumba to Pilates, kickboxing, dance cardio and more. Many fitness platforms offer live classes, providing a sense of community and a schedule to help you stay consistent.
- Tabata Training
Tabata is a form of HIIT workout with a specific structure: 20 seconds of maximum effort followed by 10 seconds of rest, repeated eight times for a total of four minutes. This format can be applied to a variety of exercises: think jumping jacks, mountain climbers or kettlebell swings. While brief, Tabata workouts can be extremely intense and effective, making them perfect for those tight summer schedules.
- Walking or Running
Never underestimate the power of a good walk or run! If you're able, take advantage of the summer weather and get moving outside. Even a 20-minute brisk walk can boost your mood and improve cardiovascular health. If you prefer running, try incorporating interval training to enhance your endurance and burn more calories.
- Pilates
Pilates is a low-impact workout that aims to strengthen muscles while improving postural alignment and flexibility. It targets the core, although it also offers full-body benefits. Pilates routines generally take 45 minutes to an hour, but you can find shorter, more intense sequences if you're pressed for time. All you need is a mat, a yoga towel and an online guide or video.
- Circuit Training
Circuit training is a form of body conditioning or resistance training that delivers cardiovascular and strength benefits. A circuit typically involves several different exercises performed back-to-back, with little to no rest in between. For example, a circuit might include push-ups, lunges, jumping jacks and abdominal crunches. Perform each for a set amount of time (e.g., 1 minute), then move directly to the next exercise. Once you complete all the exercises, that's one circuit. You can rest for a minute or two, then repeat the circuit once or twice more – or as many times as your busy schedule allows!
- Barre
Calling all ballerinas (and non-ballerinas!) Barre workouts are ballet-inspired routines that combine elements of Pilates, dance, yoga and functional training. Despite their low-impact nature, these workouts can be surprisingly intense, focusing on high reps of small, controlled movements. They're designed to help you develop lean muscles and improve flexibility and balance. Even if you don't have a ballet barre at home, you can use a chair or countertop for support. Plus, there are plenty of online barre classes available, ranging from 10 minutes to an hour, to fit within your busy summer schedule.
Remember, the key to fitness is consistency, so try to find workouts you enjoy. With a variety of effective at-home workouts at your disposal (and your stylish and convenient Geometry fitness and yoga towels!), you can stay active and healthy, no matter how busy your summer gets.