10 Exercises to add to your 2024 summer workout plan

Did you know seasonal changes significantly impact physical activity levels, with many finding the warmer, sunnier months particularly motivating for getting active [1]? The sunshine not only boosts your mood but also your desire to get moving. 

However, without the right exercises, achieving your fitness goals can feel like a far-off dream. 

As summer 2024 approaches, it’s time to revamp your workout routine with these 10 must-try exercises. Perfect for any fitness level, these activities will help you maximize your energy, improve your health, and enjoy every sunny day to the fullest.

1. High-Intensity Interval Training (HIIT)

HIIT tops our list for a reason. These quick, intense bursts of exercise, followed by short recovery periods, keep your heart rate up and burn more fat in less time. Try incorporating exercises like sprinting, jumping jacks, and burpees.

2. Pilates

Ideal for building strength, flexibility, and endurance, Pilates focuses on controlled movements and core strength [2]. It’s especially great for those looking to improve posture and balance while enjoying a low-impact workout.

3. Aqua aerobics

Take your workout to the pool this summer! Water aerobics reduces stress on joints, provides natural resistance, and is exceptionally refreshing. Whether it’s water zumba or lap swimming, you’ll be burning calories without feeling overheated.

4. Trail running

Swap the treadmill for the trail to add a natural and challenging element to your run. Trail running enhances your balance and agility due to the uneven surfaces and engages more muscle groups than running on a flat surface [3].

5. Yoga

Yoga is a fantastic way to improve flexibility and decrease stress. Try outdoor yoga to connect with nature and add an extra element of calm. Whether you’re a beginner or a seasoned yogi, there’s always a new pose to master.

6. Kickboxing

Kickboxing is a powerful way to let off steam and an excellent calorie burner. It combines cardiovascular and strength training exercises for a comprehensive workout that challenges multiple muscle groups [4].

7. Cycling

Whether on a stationary bike or bike trails, cycling is a cardio exercise that strengthens your legs and lungs while being easy on your joints. Enjoy the beautiful outdoors and fresh air as you pedal to fitness.

8. Kayaking or stand-up paddleboarding

For an upper body workout, try kayaking or stand-up paddleboarding. Both activities are excellent for improving arm, back, and shoulder strength [5], not to mention the balance required in paddleboarding enhances core stability.

9. Dance cardio

Dance cardio classes are fun and incredibly effective at burning calories. From hip-hop to salsa, these classes provide a fantastic cardiovascular workout and the chance to learn new moves.

10. Rock climbing

Outdoor rock climbing challenges the body and mind, providing a full-body workout that enhances strength, flexibility, and problem-solving skills.

To get the most out of your summer workout, choosing the right exercise is crucial. But consistency is key to seeing results. 

Rotate through these exercises to keep your routine exciting and comprehensive. Remember, the best workout is the one that you enjoy and can stick to throughout the summer. 

So, put on your sneakers, grab a water bottle, and start moving towards a healthier you this summer!

[1] https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-021-01091-1 
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10002259/
[4] https://www.linkedin.com/pulse/why-office-workers-must-exercise-kickboxing-could
[5] https://roundhousebirmingham.org.uk/2023/05/11/standup-paddleboarding-vs-kayaking/

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