Looking for a Summer Workout to Keep You Active? Here are 4 Effective Exercises to Try

by Autumn Jones

Don't let the summer heat keep you on the couch this year! If you plan to try out for a spot on a sports team when school starts back up, you'll be super glad you stayed active during the off-season.

To get started, grab a friend and take advantage of a summer workout program like the 2019 Planet Fitness Teen Summer Challenge! This will let you exercise for free in a place that's safe, fun, and supportive. Best of all, the hours are flexible, so you can work around your existing plans — if you've got a summer job, or hope to spend some time at the beach, you can plan your workouts for the afternoon or evening hours!

And participating in a summer workout program isn't just important for teens who play sports. Staying active over the summer can benefit everyone. AsHealthline points out, exercise can help you feel happier, make you more energetic, and even help your skin become healthier.

To get in on these awesome benefits, start building your summer exercise plan with the following exercises as the foundation. These four movements are designed to increase your strength and keep you in shape for the warm weather!

1. Burpees

The classic burpee is a great complement to any summer workout routine. This exercise relies on your whole body to get the job done, and you'll likely feel stronger from head to toe as a result!

To do a burpee, start by standing with your feet hip distance apart. Then, crouch and place your hands flat on the floor next to the outsides of your feet. It's OK if you have to bend your knees to do this! Now, using your arms to keep you balanced, shoot your legs out behind you so you land with your legs fully extended and your toes touching the ground. This will put you in a plank position with your body forming a straight line from head to toe.

Once in the plank position, engage your core muscles by springing your feet back into the forward position next to your hands. Once your feet are planted back on the ground, jump straight up from the floor and reach your arms high overhead as if you were touching the ceiling. That's one rep! Try to do three sets of 5–10 reps with 30-second rests in between.

2. Stationary Cycling

If you want to catch up on podcasts or videos, hopping on a stationary bike in the gym is a great way to do just that and get a good cardio workout at the same time! Just make sure you set the bike to your preferred custom settings before you get lost in the latest memes.

To get going, adjust the seat so it's about the height of your hips. This will allow your legs to pedal comfortably. Next, choose the amount of resistance you'd like to start with — remember, you can adjust this during your workout. When you feel ready, start pedaling! Aim to ride for roughly 10 to 20 minutes when starting out and try to build up to a 30-minute ride over time.

3. Walking Lunges

This is a move you can do just about anywhere, which means it's great for keeping up with your summer workout schedule even on days when you want to work out at home or can't make it to the gym.

Start by standing up straight with your feet shoulder-width apart. Take a big step forward with your right leg and then bend your left leg so both kneesare roughly at 90-degree angles. Push hard into your right foot to help bring your left leg up to the beginning standing position. Repeat the sequence with your left leg leading and continue to alternate legs as if you were walking. Try to do three sets of 10 walking lunges on each leg and take a 30-second break in between each set.

4. Time on the Treadmill

A treadmill workout doesn't have to be basic and boring! Keep it fun by adjusting the incline and speed throughout your workout! Try alternating between running and walking for three minutes at a time — this form of interval training can help keep your heart rate up (and keep things interesting).

Making a summer workout part of your break can help you stay active, get out of the house, and have some fun! Not only that, but if you join the 2019 Planet Fitness Teen Summer Challenge, you could be eligible to win an athletic or academic scholarship. And when classes start back up and the sports teams hold tryouts, you'll be ready to compete.

As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.