The weather is starting to warm up throughout the country and summer will be here before you know it.
What does this mean for your workouts? Do you like to switch up the way you train when summer arrives? Do you prefer to spend more time outdoors and experimenting with different types of exercise?
If this is the case for you, then you’re in the right place. Read on to learn about some fun and trendy summer workouts you might want to add to your routine in the coming months.
Stand-Up Paddleboarding
Stand-up paddleboarding (or SUP for short) has become a popular outdoor activity over the last few years, and for good reason. It involves standing on a paddleboard, which resembles an oversized longboard or surfboard, and using a paddle to move yourself through the water.
Because you’re floating on the water, you’re standing on a very unstable surface. Stand-up paddleboarding requires you to really engage your core muscles and use other muscles throughout your body (including in your legs and feet) to stabilize yourself and avoid tipping over. It’s a true full-body workout and a great way to work on your tan all at the same time.
If you want to make your stand-up paddleboarding even more intense, consider trying out some bodyweight exercises while you’re out on the water. Lots of people enjoy practicing stand-up paddleboard yoga, for example. It allows them to further challenge their balance, but they can do so in a safe way since, if they fall, they’ll just land in the water.
Park Bench Circuit Workouts
For lots of us, summer means more frequent trips to the park to keep the kids entertained. While your kids play on the playground, why don’t you get active and enjoy a workout yourself?
With a sturdy surface like a park bench or picnic table, you can easily get in a full-body workout and keep an eye on your kids. The following are some great exercises to try:
- Step-ups
- Bench jumps
- Bench squats
- Bulgarian split squats
- Push-ups (with hands or feet on the bench -- hands elevated will be easier; feet elevated will be more challenging)
- Plank shoulder taps (with hands or feet on the bench)
- Tricep dips
You can also take advantage of the same playground equipment your kids are using. Add a few sets of pull-ups into your workouts, or try out the monkey bars. You’ll be amazed at how challenging they are (and how good they are for your back, arms, and shoulders)!
Swimming
Of course, it wouldn’t be a list of great summer workout options without mentioning swimming. Swimming is an excellent workout at any time of the year, but it’s especially good to include in the summer when you want to stay cool while still pushing yourself and getting your heart rate elevated.
If the idea of swimming laps for an hour doesn’t appeal to you, don’t worry. There are lots of ways to shake up your swimming workouts so they feel a bit fresher.
You can use a kickboard to isolate your legs and glutes and get them burning. You can also try water running if you want to enjoy a high-intensity cardio workout without any harsh impact on your knees or ankles.
Hiking or Trail Running
Over the last few years, there’s been a significant increase in the number of people throughout the U.S. who have taken up hiking. Numbers are expected to continue to rise, too, especially as people get more comfortable experimenting with other ways to workout outside of the gym.
If you’re looking to break out of a fitness rut, explore your great outdoors, and get in an incredible workout, give hiking or trail running a try. Both are good options to help you get your heart rate up, challenge your muscles (especially the muscles of your legs and ankles), and experience nature firsthand.
Do some research to learn about local trails in your area. Pay special attention to their difficulty level and pick one that seems appropriate for you. Then, head out in the morning before it gets too hot to see what they’re all about.
Fitness Scavenger Hunt
If you want to incorporate fitness into your daily outings, try planning a fitness scavenger hunt. This is a good way for you to explore and take in more of your neighborhood or city while also breaking a sweat.
Plan out your route ahead of time and make a list of things you’ll see on your way (stop signs, traffic lights, park benches, etc.). Then, come up with an exercise that corresponds to each item on your list (e.g., do ten push-ups at every park bench or 20 jumping jacks at every stop sign).
Kayaking
Another fun summer workout that allows you to spend time on the water is kayaking. Kayaking is an incredible upper body and cardiovascular workout. It gives you a chance to burn lots of calories and work on getting your arms and shoulders shredded all while you soak up the sun and enjoy the water.
You can make kayaking as intense or as leisurely as you want it, too. If you’re looking for a lower-impact kayaking workout, head out onto a lake or reservoir and take in the calm waters. For those who are more adventurous, you can also look into local river kayaking excursions that take things up a notch and require a bit more skill.
Tips for Working Out in the Summer
When you’re working when the weather is hot (especially if you’re going to be exercising outdoors), there are some special considerations you’ll need to take into account if you want to perform your best and stay safe. Here are some tips to help you maximize your summer workouts:
Wear Sunscreen
If you’re going to be working out outdoors, be sure to wear sunscreen. Apply a sunscreen with an SPF of at least 30 about half an hour before your workout begins.
If you’re going to be sweating a lot of spending time in the water, be sure to reapply it regularly, too. Nobody wants to have their fun summer workout ruined by a bad sunburn, right?
Start Slow
For those who are new to the idea of working out outside or who are doing a new-to-them workout like trail running or stand-up paddleboarding, remember to start slow.
As with workouts in the gym, it’s better to ease your way in that it is to take on too much, too soon. This could cause you to end up injuring yourself and feeling so sore that you can barely move the next day.
Take Regular Breaks
Be sure to plan regular breaks to drink water and rest, too.
During the summer months, you’re likely to get hotter and sweat more while working out. If you don’t take breaks often enough, you might find yourself feeling overheated, dizzy, or lightheaded.
You’ll need to be more intentional about staying hydrated during these breaks, too. That way, you’ll be able to feel and perform to the best of your abilities.
Stay Hydrated
Speaking of hydration, sometimes, water alone is not enough. When you’re doing any of these trendy summer workouts, you ought to have some ProSupps® HydroBCAA® +EAA and a shaker bottle on hand.
Our HydroBCAA® supplement contains the ideal, research-backed ratio of branched-chain amino acids (2:1:1 leucine, isoleucine, and valine) to promote muscle recovery. It also contains a healthy dose of essential electrolytes (calcium, magnesium, sodium, and potassium), which your body needs to stay hydrated while you’re out there breaking a sweat.
Be a Smart Hiker
If you’re planning on including hiking or trail running in your lineup of summer workouts, be sure to make safety your number one priority. Hiking and trail running are great ways to get in shape, but they can be risky, too.
Always tell someone when you’re going out on a hike or trail run, and make an effort to go with at least one other person. Pack a map, first aid kit, snacks, and plenty of water, too. You should also make sure you have proper hiking boots or trail running shoes to protect you from twisted ankles and other injuries.
Try These Trendy Summer Workouts Today
There are lots of ways to break a sweat and stay in shape when the summer months arrive. If you’ve been feeling a little bored with your current workout routine and want to get outside and shake things up a bit, make a plan to give one (or more) of these trendy summer workouts a try.
Do you need a little extra help staying hydrated and feeling your best during your summer workouts? If so, check out some of our most popular supplements, including our HydroBCAA® +EAA powder, today. Use our store locator to find out where in your area you can purchase it, or place an order online and have it delivered right to your door.
