Hot Weather, Cool Workouts: Summer Fitness Ideas that Beat the Heat

The heat. The humidity. The relentless sunshine. 

Summer’s officially here, and while that might be great for beach days (and your mood!), it’s not always ideal for outdoor workouts. 

What can you do if you want that connection with nature, but it’s too hot for your usual afternoon tennis match or midday walk around the block? 

Good news: From water-based workouts to sunset strolls, there are plenty of fun, challenging ways to stay fit while keeping cool.

Ready to get moving without melting? Let’s explore some creative ways to keep active, even under the summer sun. 

Water-Based Workouts 

If there’s one way to keep your summer workouts cool, it’s to head for the water. Whether it’s the pool, a beach, or a lake, aquatic activities keep you feeling refreshed. 

These activities offer a great workout while you beat the summer heat.

Aqua Aerobics

Yes, it’s old-school, but there’s a reason why aqua aerobics is still a favorite. 

Water provides a surprising level of resistance, making your workout more effective than you think. Add some water weights or a water vest, and you’ll really feel the burn! At the same time, it’s gentle enough on your joints to be suitable for all fitness levels. 

Look for classes like aqua Zumba, aqua strength training, or traditional water aerobics at your local gym or community pool.

Kayaking

Kayaking, canoeing, and other paddling sports are known for building upper body and core strength. It’s also your chance to explore local rivers and lakes, getting in tune with the rhythm of Mother Nature. 

Be sure you follow water safety guidelines: Let someone know your route, check local weather and water conditions, and always wear a life vest. It’s also a good idea to avoid going out alone.

Paddleboarding

This low-impact activity provides the perfect balance between fitness and connection. 

Paddleboarding is a full-body workout, with a special emphasis on your arms, legs, and core. And it can be incredibly peaceful, especially if you’re on calm waters or out at sunset.

If you’re a beginner, you’re in luck. You can paddleboard sitting or kneeling and still get a fantastic workout. 

Pool Games

Channel your inner child and have some major fun while you’re at it. 

Play games like volleyball, swimming races, a game of water tag, or even a treading water competition. You’ll get your heart rate up while keeping things lighthearted. 

Plus, pool games are a great way to include friends and family in your fitness fun. 

Surfing or Boogie Boarding

Surfers make it look easy, but anyone who’s tried it knows the truth: surfing is an excellent fitness booster!

The workout begins before you catch any waves; paddling out uses your shoulder, back, arm, and leg muscles. Then there’s the fun part. Once you’re surfing, you’ll be working your legs and core, plus focusing on your balance. 

If you’re not quite ready for a full surfboard ride, boogie boarding is easier to learn—but still offers a full-body workout. 

Swimming & Water Jogging

Swimming is often listed among the most recommended exercises, and it’s easy to see why. Not only does it work almost every muscle group, but it also improves your cardiovascular and respiratory fitness. 

Plus, swimming is a low-impact activity that you can do at your own pace. It’s an excellent option if you’re recovering from an injury or suffer from joint pain or arthritis.

If you’re not a strong swimmer, water jogging in the shallow end of the pool is a good alternative. Add a water vest or waterproof weights for added resistance.

Early Morning and Sunset Workouts

Of course, not every workout can be done in the water. Maybe the pool is closed, or you live too far from an ocean or lake. Or maybe you just want to work out on land today.

Whether you need or want fitness activities on land, timing is everything. To avoid the hottest hours, plan your workouts during the cooler parts of the day, early morning or just before sunset. 

Here are some workouts you can do outside before or after the heat peaks.

Gardening

Gardening is much more physical than you may realize. Pulling weeds, digging holes, and hauling landscaping elements all require your muscles to do the work. 

To stay cool and avoid sunburn, aim to do the bulk of your gardening early in the morning. Then relax on your porch and admire the results of your hard work!

HIIT Workouts on Shaded Trails

There’s no denying that HIIT (High Intensity Interval Training) workouts are some of the toughest fitness challenges. But they’re surprisingly well-suited for summer workouts. 

Typically, a HIIT workout calls for a short burst of high-intensity movement, such as jumping jacks, squats, or sprints, followed by a rest period. This format is perfect for a summer workout; use those built-in breaks to stay hydrated and cool down in between sets.  

Go early morning or late evening and pick a shaded or wooded area to stay cool while getting in a serious workout.

Outdoor Yoga

Bring your mat outside for a change of scenery. 

Yoga is a fantastic workout for both your mind and your body. It’s a powerful way to practice mindful movement, build strength and flexibility, and improve your balance. 

Practicing at sunset or sunrise helps avoid the heat and gives your yoga session an even more peaceful, grounded feel.

Sunrise or Sunset Walks

Like swimming, walking is one of the best full-body workouts. And it’s low-impact, ideal when you’re starting a new fitness program or getting back to workouts after some time off. 

Sunrise and sunset walks are cooler, calmer, and often less crowded. And with the connection to nature, the mood-boosting endorphins you release, and the beauty of “the golden hour,” your walk will do more than just improve your physical health. It will also have a positive impact on your mood and mental health.

Depending on your fitness level, you can turn your golden hour walk into a jog, run, or hike.

Smart Strategies for Staying Safe in the Heat

As with any activity, safety should always be your priority. This is especially true in summer, when the heat and humidity can sneak up on you if you’re not careful. 

Here are some summer fitness safety tips to keep in mind. 

Be Sun Smart

You already know to apply sunscreen, but here are a few extra tips to keep in mind. 

• Reapply sunscreen often, especially if you’re in the water. 
• Choose waterproof, sweatproof sunscreen so it won’t drip off while you’re working out. 
• Apply sunscreen to your lips, too, with an SPF chapstick. 
• Protect your eyes with UV-rated sunglasses. Go oversized—not just for style but for added coverage. 
• Consider physical sun protection, such as a wide-brimmed hat or shirt with built-in UV protection. 

The sun’s rays can still do damage on cloudy days, so make sun protection an everyday habit—rain or shine.

Don’t Overheat

No matter how many precautions you take, summer’s extreme heat can still take its toll. 

Make sure you take breaks every 20-30 minutes, preferably in the shade, to let your body cool down. This is a great time to drink some of that water. 

Wear lightweight, breathable fabrics. Light-colored clothing reflects the sun and helps you stay cooler. 

Finally, know the signs of heat exhaustion: dizziness, weakness, nausea, fatigue, and clammy skin. If you notice any of these symptoms, stop your activity immediately, find a shady spot, and sip cool water. 

Hydrate Often

You probably need more water than you think you do! 

While the “eight cups a day” guideline is easy to remember, it’s not enough water for most people, especially on hot days or during workouts. Current suggestions are 15.5 cups of fluids daily for men and 11.5 cups for women. This includes water, other beverages, and water-containing foods. 

Pack some juicy, hydrating snacks, such as watermelon, strawberries, celery, or cucumbers. Freeze cut-up fruit overnight for an ultra-refreshing treat. 

If your “sweat session” is going to be longer than your regular workouts or the day is unusually hot, consider adding electrolytes to help replace what you lose through water. 

Invest In Cool Tools

No, not power tools. We’re talking about cooling fitness gear that actually keeps you feeling comfortable, regardless of what the thermometer says. 

Here are some items to bring with you during outdoor fun. 

• A cooling towel
• An oversized umbrella or canopy, if you’ll be mostly in one place (think outdoor yoga)
• Hydration backpacks, which are perfect when one water bottle isn’t enough for a walk, hike, or bike ride
• Rechargeable portable fan

Support Your Gut Health

Another way to make sure you’re feeling great while staying active this summer? Taking a spore probiotic supplement can be a strong support system for your fitness routine. 

Believe it or not, your gut plays a role in how your body handles heat and hydration. A probiotic supplement supports your digestive system, which in turn helps your body absorb nutrients and fluids more effectively. The result? You’ll stay better hydrated and energized, even during summer workouts. 

Probiotics can also help you sleep better and promote effective metabolism, all part of an overall approach to fitness. They can also help support a health inflammatory response, helping your post-workout recovery.

We’re big fans of Just Thrive Probiotic. Unlike regular probiotics, spore probiotics are naturally equipped with an endospore shell that protects them on the harsh journey to your gut microbiome—shielding them from your stomach acids, bile, and digestive enzymes—so they arrive 100% alive and ready to work, every time. 

Fuel your body, and your summer workouts, with Just Thrive Probiotic. 

Final Thoughts

Don’t let the summer weather keep you from working out! 

With just a little creativity and planning, you can stay cool and active while you work out, regardless of the rising mercury. 

Whether you prefer to be in the water or on land, these workouts combine nature, fitness, and an appreciation for the hottest months of the year. Just make sure you follow our tips to keep from overheating or getting too much sun. 

So pick your favorite workout, layer on the sunscreen, and enjoy your workout!

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