Workout in the Summer

How to workout in the Summer sun

Some of us are just not very active when the temperature dial rises. Period. All we want to do is sit with our feet in a paddling pool, sipping an Aperol Spritz, working on our tan lines. But you don’t want all that hard work you’ve been putting in over the past few months to lead to 2 months of doing pretty much nothing. So, how can you do your workout in the Summer sun and not feel like a hot mess?!


Workout timing

If you’re one of those people that squeezes in their workout at an opportune moment at some point during the day, you may need to do a touch more planning. Heading out for your 30-minute jog or swinging your kettlebells at 2pm when the heat of the day is at its highest, probably isn’t the best idea. You are more likely to feel lethargic and not get the buzz that you are seeking. Instead, try to schedule your workout first thing in the morning where possible, and grab yourself a nice cold shower afterwards to help you feel invigorated for the rest of the day ahead.


Style of workout

If you’re living somewhere super hot or are on holiday and want to get a workout in, think about maybe switching up the type of workout you are doing. Swimming is an obvious “yes”, and really provides a great all over body workout. Slow resistance exercises also work well, building your strength and toning your muscles without having to really push your exertion levels. If you are an avid runner or HIIT fan, try to do these workouts in a cool, air-conditioned room, so that your internal heat levels don’t rise through the roof. Heat exhaustion is not pleasant.



Fluids, fluids, fluids! And we mean water, or sports drinks which help replenish electrolytes. Staying hydrated needs to be a focus when you workout in the heat. Signs that you’re not rehydrating your body as much as you need to include, headaches, fatigue, muscle cramps and nausea. Small sips, and often, throughout your workout is advisable.

Workout in the Summer sun

Workout in the Summer sun

Workout frequency

As our bodies can tire more easily in the hot weather, you may need to schedule in extra rest time into your workout schedule. You may also need to reduce the overall length of time one workout takes you. Listen to how your body feels, and try to work with it, not against it. Maintenance of your fitness levels is the key thing here, Summer may not be the time for your body to be pushing your physical boundaries every single workout.


Top tip:

Do what you can, and gain balance in your daily life. Don’t beat yourself up if you’re not making “progress” at the speed you were in the cooler months. Learn to enjoy the difference in your workouts, and be proud of yourself for continuing on your fitness journey throughout the varying seasons.



Written by Becky Barrett.