Summer brings sunshine, longer days, and plenty of opportunities for fun—but it also comes with its own set of challenges. Vacations, packed social calendars, and rising temperatures can all make it harder to stick to a consistent fitness routine. With so much going on, workouts can easily slip off your to-do list.
But staying active in summer doesn’t have to mean longer, tougher workouts. Instead, it’s about being strategic. “Quick and fun workouts are ideal for people who want to feel refreshed and energised without spending hours in the gym,” says Drishti Chhabria, Founder & Chief Experience Officer of Orangetheory Fitness. She explains that summer often brings tighter schedules and lower energy levels, and long workouts can be draining in the heat. The key? Short, high-impact routines that deliver results without exhausting you.
Efficient, Energising Workouts for Summer
The right workouts can keep you fit, boost your mood, and energize your day—even in the heat. A smart mix of bodyweight exercises, resistance training, and cardio can help you stay on track without needing a gym or equipment. Many of these workouts can be done anywhere—at the park, in your living room, or even while traveling.
Here are a few exercises Chhabria recommends for an effective summer fitness routine:
1. High-Intensity Interval Training (HIIT)
Perfect for when time is limited, HIIT alternates short bursts of intense activity with brief rest periods.
“It improves calorie burn even after the workout ends, making it ideal for busy schedules,” says Chhabria.
Try this: 30 seconds of sprinting followed by 30 seconds of walking. Repeat for 10–15 minutes.
2. Full-Body Bodyweight Circuit
Bodyweight training helps build strength and cardiovascular endurance—no equipment needed.
Chhabria’s go-to circuit:
- Lunges: 3 sets of 10 reps per leg
- Burpees: 3 sets of 8–10 reps
- Bodyweight Squats: 3 sets of 12–15 reps
- High Knees: 3 sets of 30 seconds
- Mountain Climbers: 3 sets of 30 seconds
This routine keeps your heart rate up while targeting multiple muscle groups.
3. Resistance Band Workouts
Compact and travel-friendly, resistance bands are great for at-home or on-the-go workouts.
Use them for:
- Bicep Curls: Strengthen your arms
- Resistance Band Squats: Engage your glutes, legs, and core
“Bands add just the right amount of resistance to make your workout challenging and efficient,” says Chhabria.
Hydration & Nutrition: Fuel for Performance
Don’t overlook the importance of proper hydration and smart eating. Drink plenty of water, especially during outdoor workouts. Include electrolyte-rich drinks and opt for light, hydrating meals such as fruit salads, smoothies, and vegetables with high water content. These not only support recovery but also help you perform better.
Bottom line: Staying active in summer is about flexibility, balance, and smart choices. Even short workouts can keep you fit and energised if done right. Combine efficient routines with proper hydration and nutrition, and you’ll cruise through the season feeling strong and refreshed.
