5 Workout Ideas for Your Summer Body

From a Nutrition + Fitness Coach Who Wants You to Train Smarter, Not Harder

There’s something about summer that makes people want to feel their best—whether it’s more energy for outdoor adventures, confidence in shorts or a bikini, or simply feeling strong and lean after a long winter. But let’s be real: getting “summer ready” isn’t about punishment workouts or crash diets. It’s about building a sustainable, efficient fitness routine that supports your body composition, metabolism, and mindset.

As a nutrition and fitness coach, I’ve helped clients of all fitness levels get results without burning out. If you’re looking for workouts that work with your body instead of against it, here are five tried-and-true ideas that will help you feel confident, strong, and energized all summer long.

1. Strength Training

Let’s bust the myth right now: lifting weights will not make you bulky. In fact, strength training is one of the best ways to create a lean, sculpted body. Muscle burns more calories at rest than fat, meaning the more lean muscle you have, the faster your metabolism becomes.

You don’t need a gym membership or fancy equipment either. Start with bodyweight exercises like squats, push-ups, lunges, and glute bridges. Add dumbbells or resistance bands as you get stronger. Aim for 3 full-body strength sessions per week—consistency is what builds definition and long-term fat loss.

2. Interval Training (HIIT)

High-intensity interval training (HIIT) combines short bursts of effort with quick recovery periods. It’s efficient, effective, and ideal if you're short on time. HIIT also keeps your metabolism elevated for hours after the workout, making it a powerful fat-burning tool.

Try this simple 20-minute bodyweight HIIT routine:

• 30 seconds of jump squats
• 30 seconds rest
• 30 seconds mountain climbers
• 30 seconds rest
• 30 seconds burpees
• 30 seconds rest
  Repeat the circuit 4 times

Keep your form sharp, go hard during the work periods, and give yourself full recovery between sets. Two to three HIIT sessions a week is plenty.

3. Low-Impact Core Workouts

A summer-ready body isn’t just about how your abs look—core strength supports posture, balance, and functional movement. Low-impact core workouts are great for any fitness level and reduce the risk of injury.

Focus on exercises like planks, dead bugs, bird-dogs, and leg lowers. Do 10–15 minutes of focused core work 3–4 times per week, either at the end of a strength session or on recovery days. PRO TIP: Combine core work with nutrition that supports fat loss—you can’t out-crunch a poor diet. Abs are revealed in the kitchen.

4. Walk More

Never underestimate the power of walking. Daily walking improves circulation, supports recovery, balances hormones, and helps manage appetite and stress. It also adds to your daily calorie burn without spiking hunger the way intense cardio sometimes does.

Set a daily step goal—10,000 is great, but even 7,000–8,000 steps per day will have major benefits. Walking is also an excellent opportunity to listen to a podcast, clear your mind, or catch some vitamin D.

5. Outdoor Circuit Training

Make the most of the season: take your workout outside and use your surroundings. The beach or a local park can become your gym:

• Bench step-ups
• Push-ups against a picnic table
• Walking lunges along a path
• Sprints or jog intervals between trees

Outdoor workouts boost mood, increase vitamin D, and shake up your routine. Just remember to stay hydrated and wear SPF—sun safety matters too.

Consistency > Intensity

You don’t need to crush yourself to get a “summer body.” You just need a strategy that balances movement with recovery, strength with cardio, and workouts with solid nutrition. Choose 2–3 of these workout ideas to start, stay consistent, and adjust your program based on how your body feels and responds.

Summer is a season—but strength, energy, and confidence are year-round goals. The work you put in now supports the body and lifestyle you want, not just for the beach, but for life.