How to Change You Fitness Routine This Summer

Summer is the perfect time to shake things up and change your fitness routine. Discover the importance of switching things up and avoiding plateaus in order to progress in your fitness journey.

Explore the benefits of trying new exercises and activities during this vibrant season, as well as how it can enhance not only your physical health but also your overall well-being. Read on to learn how you can make the most out of changing your fitness routine this summer.

Switching up your fitness routine is essential for continuous progress and to avoid reaching a plateau. When you do the same exercises day in and day out, your body adapts, making it harder to see results or advance towards your goals. By incorporating new exercises and activities into your routine, you challenge different muscle groups and engage in different movement patterns, which helps stimulate further growth and improvement.

Additionally, summer presents a fantastic opportunity to try new exercises and activities that are specific to the season. Whether it’s exploring outdoor workout options or participating in fun summer sports like swimming or beach volleyball, taking advantage of these seasonal opportunities can inject freshness into your routine while enjoying the beauty of nature. So, get ready to embrace change this summer and elevate your fitness journey by stepping out of your comfort zone and trying something new.

Assess Your Current Fitness Level and Goals

When it comes to changing your fitness routine for the summer, it is essential to start by assessing your current fitness level and identifying your goals. Understanding where you currently stand in terms of fitness will help you tailor your workouts and set realistic goals that align with your capabilities.

To assess your current fitness level, you can consider various factors such as cardiovascular endurance, strength, flexibility, and body composition. You can perform fitness tests or consult with a personal trainer to get a comprehensive evaluation. Additionally, evaluating any specific goals you have for the summer will also guide you in determining the necessary changes to be made.

Once you have assessed your current fitness level, it’s time to identify what aspects of your routine you want to improve or focus on during the summer. Maybe you want to increase your strength, improve your flexibility, or enhance your overall endurance. By having clarity on these areas of improvement, you can structure your workout plan accordingly and select exercises or activities that target those specific areas.

In summary, assessing both your current fitness level and goals is crucial before making any changes to your fitness routine this summer. This evaluation will serve as a foundation for creating an effective plan that considers where you are now and where you want to be by the end of the season. Remember to set realistic and achievable goals so that you can track your progress throughout the journey.

Set Specific Summer Fitness Goals

Setting specific summer fitness goals is crucial for keeping yourself motivated and on track with your fitness routine. When it comes to goal setting, it is essential to create targeted and achievable goals that align with your overall fitness objectives. By setting specific goals, you’ll be able to measure your progress more effectively and stay focused throughout the summer season.

One effective approach to goal setting is using the SMART framework: Specific, Measurable, Attainable, Relevant, and Time-bound. Setting SMART goals ensures that your goals are well-defined and structured in a way that increases the likelihood of success.

For example, instead of simply saying “I want to get in better shape this summer,” a SMART goal would be “I want to increase my strength by 10% by the end of August through regular weightlifting sessions”.

By making the goal specific (increasing strength), measurable (by 10%), attainable (through regular weightlifting sessions), relevant (to improve overall fitness), and time-bound (by the end of August), you have set yourself up for success.

Increase StrengthBy 10% through regular weightlifting sessions
Run a 5K RaceWithin 25 minutes by following a training plan
Lose Body Fat PercentageBy 2% through a combination of cardio and strength training exercises

Setting specific summer fitness goals not only helps you maintain motivation but also gives you something tangible to work towards. Make sure to write down your goals, track your progress regularly, and celebrate your achievements along the way. With clear goals in place, you’ll be more likely to push yourself and make the most of your summer fitness journey.

Explore Outdoor Exercise Options

When it comes to changing your fitness routine this summer, exploring outdoor exercise options can be a great way to shake things up and make the most of the season. Not only does exercising outdoors provide a change of scenery, but it also offers numerous benefits for both your physical and mental well-being.

In this section, we will explore exciting outdoor exercise options suitable for the summer season and highlight why they can be a fantastic addition to your fitness routine.

Benefits of Outdoor Workouts

Before diving into specific outdoor exercise options, it’s important to understand the benefits they bring. First and foremost, being outdoors exposes you to natural sunlight, boosting your vitamin D levels. Vitamin D is essential for bone health and overall immune function. Additionally, spending time in nature can have a positive impact on your mood, reducing stress levels and promoting relaxation.

Exciting Outdoor Exercise Options

  1. Trail Running: Take advantage of local trails or nature parks by incorporating trail running into your fitness routine. Trail running offers uneven terrain and varied inclines, challenging different muscle groups while enjoying the beauty of nature.
  2. Outdoor Yoga or Pilates: Enhance your mind-body connection by practicing yoga or Pilates in an outdoor setting such as a park or beach. Breathing fresh air and feeling the grass beneath your feet can add a new level of tranquility to your practice.
  3. Cycling: If you have access to a bike, cycling is an excellent way to explore new areas while getting some cardiovascular exercise. You can choose different terrains depending on your preference – whether it’s road biking through scenic routes or mountain biking on adventurous trails.
  4. Beach Workout Circuit: Make use of sandy beaches by creating a workout circuit that includes exercises like lunges, squat jumps, push-ups, and burpees. The unstable surface challenges your muscles in unique ways while enjoying the soothing sound of crashing waves.

By incorporating these outdoor exercise options into your summer fitness routine, you can reap the benefits of nature while staying active. Remember to dress appropriately for the weather and always stay hydrated during your outdoor workouts.

Incorporate Fun and Summer-Specific Activities

When it comes to changing your fitness routine this summer, one of the best ways to keep things fresh and exciting is to incorporate fun and summer-specific activities into your workouts. Not only will these activities help you stay motivated and engaged, but they also provide an opportunity to make the most of the warm weather and enjoy all that summer has to offer. Here are some ideas for incorporating these activities into your fitness routine:


Swimming is a fantastic full-body workout that is perfect for the summer months. Whether you take a dip in the ocean, head to a local pool, or even swim laps in your backyard, swimming can help improve cardiovascular endurance, strengthen muscles, and increase flexibility. Additionally, swimming is a low-impact activity that is gentle on the joints, making it suitable for individuals of all fitness levels.

Why Is It Important to Have a Fitness Routine


Take advantage of the great outdoors by incorporating hiking into your fitness routine. Explore local trails or plan day trips to nearby national parks for an immersive nature experience. Hiking not only provides an excellent cardiovascular workout but also challenges different muscle groups as you navigate uneven terrain and inclines. Plus, spending time in nature has been shown to reduce stress levels and improve mental well-being.

Beach Volleyball or Stand-Up Paddleboarding

If you live near a beach or have access to a lake or river, consider trying beach volleyball or stand-up paddleboarding (SUP) as part of your summer fitness routine. Beach volleyball is a fun team sport that engages multiple muscle groups while improving agility, coordination, and balance. SUP is another great option that works the core muscles as you balance on the board and paddle through the water.

By incorporating these activities into your fitness routine, you can reap both physical and mental benefits while enjoying everything summer has to offer. Remember to start with activities that match your current fitness level and gradually increase intensity as you progress. Whether you choose swimming, hiking, beach volleyball, SUP, or a combination of these activities, embracing new challenges and having fun will make your summer fitness journey even more enjoyable.

Try New Workout Classes or Styles

Trying new workout classes or styles is a great way to change up your fitness routine during the summer. It not only brings variety to your workouts but also keeps you motivated and engaged. Whether you’re a fitness enthusiast or just starting your fitness journey, trying something new can help you discover new interests and challenge yourself in different ways. Here are some ideas for new workout classes or styles to incorporate into your summer fitness routine:

  1. HIIT on the beach: High-Intensity Interval Training (HIIT) is a popular workout style that involves short bursts of intense exercise followed by periods of rest. Taking your HIIT workout to the beach adds an element of resistance with sand and provides the opportunity to enjoy the fresh air and scenic views.
  2. Aerial yoga: If you’re looking for a unique and challenging workout, give aerial yoga a try. Aerial yoga combines traditional yoga poses with the use of silk hammocks suspended from the ceiling. This style of yoga increases strength, flexibility, and balance while allowing you to experience inversions and supported poses in mid-air.
  3. Dance workouts: Adding dance workouts to your fitness routine can be not only fun but also an effective way to burn calories and improve cardiovascular health. Explore different dance styles such as Zumba, hip hop, or barre classes that incorporate dance elements for a full-body workout.
  4. Outdoor boot camps: Joining an outdoor boot camp class is an excellent way to take advantage of the summer weather while challenging your body through various exercises such as cardio drills, strength training, and circuit training. These classes often utilize nature’s surroundings like benches, stairs, or park equipment for added intensity.

Remember that trying out new workout classes or styles may require some adjustments in terms of skill level or comfort level with certain exercises. Be sure to listen to your body, start at a level suitable for you, and gradually progress as you become more comfortable with each class or style.

By incorporating new workout classes or styles into your summer fitness routine, you can keep yourself motivated, challenge different muscle groups, and discover new activities that you enjoy. So go ahead, try something outside of your comfort zone, and make your summer workouts exciting and enjoyable.

Adjust Your Workout Schedule and Duration

Adjusting your workout schedule and duration is essential for maximizing your summer fitness routine. With the changing weather and potentially busier schedules, it’s important to find a workout schedule that works best for you during this time of year. Here are some tips to help you adjust your workout schedule and duration:

  1. Find the Best Times to Exercise: As the temperatures rise during the summer months, it’s crucial to choose the right times of day to exercise. Early mornings or late evenings are often cooler and more comfortable for outdoor workouts. Consider adjusting your alarm clock or evening plans to fit in your exercise when it’s not scorching hot outside.
  2. Tailor Your Workouts to Fit Your Summer Schedule: It’s likely that your summer schedule is different from other seasons, with vacations, family engagements, or social activities taking up more of your time. Rather than ditching your workouts altogether, try shortening the duration but increasing the intensity of your sessions. High-intensity interval training (HIIT) workouts can be a great option for getting effective workouts in a shorter amount of time.
  3. Embrace Active Outdoor Activities: Instead of strictly adhering to a structured gym routine during the summer, take advantage of outdoor activities that naturally incorporate movement and exercise. Whether it’s swimming at the beach or playing a game of beach volleyball with friends, these activities provide opportunities for both fun and fitness.
  4. Plan Rest Days Appropriately: In addition to adjusting your workout schedule and duration, it’s crucial to plan rest days strategically during the summer season. Rest days allow your body to recover and prevent burnout. Consider scheduling them around days where you have outdoor events planned or when the weather is unbearably hot.

Remember, flexibility is key when adjusting your workout schedule and duration during the summer months. Listen to your body and make adaptations as necessary while still staying active and enjoying all that summer has to offer.

Stay Hydrated and Fueled with Summer-Friendly Foods

Staying hydrated and properly fueled is crucial for maintaining energy and maximizing performance during your summer fitness routine. As the temperature rises and you engage in more physical activity, it’s important to incorporate summer-friendly foods that provide hydration and essential nutrients. Here are some tips on how to stay hydrated and fueled for your summer workouts.

Firstly, prioritize staying hydrated throughout the day, not just during your workouts. Aim to drink at least eight cups of water daily, or more if you’re engaging in intense workouts or spending extended periods outdoors. To make hydration more enjoyable, infuse your water with fresh fruits, herbs, or cucumbers for a refreshing twist. Additionally, consider incorporating coconut water into your routine, as it naturally replenishes electrolytes lost through sweat.

When it comes to fueling your body, opt for light and nutrient-dense foods that are easily digested before exercising. Fresh fruits such as berries, watermelon, oranges, and grapes can provide a quick source of natural sugars for energy, along with a boost of hydration due to their high water content. Pair these fruits with a small amount of protein like Greek yogurt or a handful of nuts to support muscle recovery.

During longer workouts or intense exercise sessions in the heat, it’s important to replenish electrolytes beyond what plain water can offer. Consider consuming beverages that contain electrolytes like sports drinks or homemade natural alternatives made from coconut water and a pinch of sea salt. These help restore the balance of fluids and minerals lost through sweating.

After completing your workout or any physical activity in the sun, focus on replenishing glycogen stores by consuming a well-balanced meal containing carbohydrates, protein, and healthy fats within 30-60 minutes. Grilled chicken or fish with quinoa or sweet potatoes paired with a colorful salad packed with leafy greens will provide essential nutrients while satisfying your hunger.

How to Use Mapmyrun Fitness Routines

By prioritizing hydration and nourishing yourself with summer-friendly foods before, during, and after workouts, you will optimize your performance and recovery while enjoying the benefits of a healthy and active summer. Remember to listen to your body’s thirst and hunger cues, adjust your hydration and nutrition needs accordingly, and always consult with a healthcare professional or registered dietitian for personalized guidance.

Track Your Progress and Stay Motivated

Tracking your progress and staying motivated are crucial elements for achieving your fitness goals during the summer. By monitoring your progress, you can see how far you’ve come and stay motivated to continue pushing yourself. There are several ways to track your progress and keep yourself motivated throughout the summer months.

One effective method is to use a fitness tracker or app that can monitor various aspects of your workouts and overall health. These devices can track metrics like heart rate, steps taken, calories burned, and even sleep patterns.

By using a fitness tracker, you can see tangible evidence of your progress over time, which can be incredibly motivating. Additionally, many fitness trackers allow you to set daily or weekly goals, providing you with a sense of achievement when you reach them.

Another way to track your progress is by creating a fitness journal or diary. This can be as simple as jotting down what exercises you did each day, how long you worked out, and any observations or thoughts about your workout session. By keeping track of these details, you can identify patterns in your training and adjust accordingly if needed. Moreover, having a record of your efforts helps to visualize your journey and provides motivation when reviewing past accomplishments.

In addition to tracking your progress, it’s important to find ways to stay motivated throughout the summer months. One strategy is to set smaller milestones or mini-goals that will lead up to your larger objectives. Breaking down ambitious goals into smaller ones makes them more attainable and gives you a sense of accomplishment along the way. Celebrating each milestone reached will help maintain motivation for the next one.

Additionally, finding an accountability partner or joining a group fitness class can provide external motivation and support during the summer months. Sharing your goals with someone else holds you accountable and creates built-in encouragement when things get tough.

By tracking your progress and staying motivated throughout the summer fitness journey, you increase the likelihood of reaching your goals while enjoying the process along the way. Whether it’s through the use of technology, keeping a fitness journal, or finding external support, find the methods that work best for you and embrace them. Remember, progress takes time, so stay consistent and focused on your goals to make the most out of your summer fitness routine.


In conclusion, changing your fitness routine during the summer is key to progressing and avoiding plateaus in your fitness journey. By assessing your current fitness level and goals, setting specific summer fitness goals, exploring outdoor exercise options, incorporating fun and summer-specific activities, trying new workout classes or styles, adjusting your workout schedule and duration, staying hydrated and fueled with summer-friendly foods, tracking your progress, and staying motivated, you can make the most of your summer fitness journey.

Embracing change allows you to challenge yourself in new ways and prevent boredom from setting in. Trying new exercises and activities not only keeps you mentally engaged but also exposes your body to different movements that can help break through any plateau you may have reached.

Additionally, the summer season provides ample opportunities to take advantage of outdoor workouts. Whether it’s cycling on scenic trails, hiking in nature preserves, or practicing yoga at the beach, outdoor exercise offers a refreshing change of scenery while boosting vitamin D levels and enhancing mental well-being.

As you embark on your summer fitness journey, don’t forget to incorporate fun and summer-specific activities into your routine. Swimming not only cools you down but also works out multiple muscle groups. Hiking allows you to explore the beauty of nature while improving cardiovascular endurance.

Beach volleyball or stand-up paddleboarding are great options for socializing with friends while getting a full-body workout. By engaging in these activities regularly during the summer months, you’ll find that exercise doesn’t feel like a chore but instead becomes an enjoyable part of your daily routine.

Remember to stay adaptable when it comes to adjusting your workout schedule and duration. With longer daylight hours and warmer weather, it may be beneficial to shift your workouts to early morning or late evening when temperatures are cooler. Tailoring workouts around other summertime commitments ensures that exercise remains a priority without interfering with other plans.

Furthermore, proper hydration is crucial during this time of year as sweat rates increase significantly. Be sure to stay hydrated by drinking plenty of water and incorporating hydrating foods such as watermelon, cucumbers, and citrus fruits into your diet.

To stay motivated throughout your summer fitness journey, consider tracking your progress and celebrating achievements along the way. Fitness trackers can help monitor improvements in things like heart rate, distance covered, or calories burned. Alternatively, keeping a fitness journal allows you to document your workouts and reflect on how far you’ve come. By acknowledging and celebrating even the smallest milestones, you’re more likely to maintain enthusiasm and continue striving towards your goals.

Frequently Asked Questions

How do I change my fitness routine?

Changing your fitness routine can be a great way to keep things fresh and avoid plateaus. Start by assessing your current routine and identifying areas that may need improvement or new elements you’d like to incorporate. Consider trying different types of exercises, such as switching between cardio workouts, strength training, and flexibility exercises throughout the week.

Set realistic goals for yourself and gradually increase the intensity or duration of your workouts as you progress. It can also be helpful to seek guidance from a personal trainer or fitness professional who can provide personalized advice and help create a new routine tailored to your specific goals.

Can I get in shape over the summer?

Yes, getting in shape over the summer is definitely possible! The longer days, warmer weather, and increased motivation often associated with this time of year make it an ideal season for improving your fitness. To get started, set clear goals for what you want to achieve by the end of the summer – whether it’s weight loss, building muscle, or increasing endurance.

Develop a plan that includes regular exercise sessions incorporating both cardiovascular activities and strength training at least three to four times per week. Additionally, focus on maintaining a healthy diet and staying properly hydrated. Remember to listen to your body and gradually increase the intensity of your workouts over time to prevent injury.

How do I shape up for summer?

Shaping up for summer involves adopting a holistic approach that combines regular exercise with smart nutrition choices. Start by creating an exercise routine that suits your current fitness level and takes into consideration any specific goals you may have – whether it’s toning specific areas of your body or improving overall strength and stamina. Incorporate a balanced mix of cardiovascular exercises like running or biking with strength training exercises targeting different muscle groups to create an effective workout plan.

Additionally, pay attention to what you eat by incorporating whole foods rich in nutrients while reducing processed foods, added sugars, and excessive snacking. Stay consistent with your workouts, maintain proper hydration levels, prioritize quality sleep, and limit alcohol intake for optimal results. It’s also important to remember that shaping up for summer should be a sustainable lifestyle change rather than a short-term fix, so aim to develop healthy habits that you can maintain beyond the summer months.

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