Exercising in the heat is not very fun. Training and nutrition specialist David Wiener reveals six essential steps to create the ideal summer workout routine to ensure you reach your goals
As the weather gets warmer, it becomes harder to maintain an exercise routine. Exercise may be the last thing you want to do during hot weather.
But exercising during the summer doesn’t have to be a chore.
The last thing you want to do in hot weather is exercise.
Creating a workout plan that works for you during the summer is the key to success and will help you stay focused on your training and reach your goals, no matter what they are.
It’s especially important to create your own exercise schedule and make sure it fits into your life. Here are six easy steps to help you create your ideal summer workout routine.
#1 Break your workout into smaller chunks
Working out for an hour (or more) can be very mentally and physically exhausting. So if you’re having trouble completing a one-hour sweat session, try breaking it up into 15-minute chunks.
Micro-HIIT or intensive mini-bursts of exercise are beneficial for many people, especially those who don’t have a lot of time to exercise.
Try splitting it into 15 minute increments.
One of the benefits of micro-HIIT is that you can switch up your training method by participating in short bursts of exercise that can be done throughout the day, such as first thing in the morning, during your lunch break, or while you’re waiting. You can boil the kettle or cook lunch/dinner.
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#2 Don’t compare yourself to others
It’s easy to see other people doing the exact same exercises as you and compare yourself to them. Don’t be discouraged if someone can do more reps than you, use a higher weight, or just make it look so easy.
At some point everyone has to start from scratch. Just be sure to stay focused on your own fitness goals and don’t get too ahead of yourself.
Divide larger goals into smaller smaller goals
#3 Set goals and reward yourself
Setting goals is a great way to stay motivated and ensure you stay on track. For maximum success, break your larger goals into smaller, smaller goals so you can celebrate your successes often.
Giving yourself small rewards when you complete a harder workout or reach a goal is also a good way to motivate yourself to keep working out and keep working hard.
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#4 Stay diverse
One of the easiest ways to lose motivation is to make your training boring or monotonous.
Investing in a cost-effective fitness app like Freeletics will help you include variety in your workout schedule and help your body achieve optimal results.
Work out at the scheduled time
Freeletics also recently introduced a Mindset program aimed at helping users create lasting, positive habits in all areas of their lifestyle, as well as their motivation, sleep, and ability to cope with stress.
#5 Create a schedule and stick to it
Creating a fitness plan at the beginning of each week and working out at a scheduled time will increase your motivation and ensure you work out regularly.
If you have to take a break from working out for any reason, don’t get discouraged. Make a real effort to get back on track and stick to the plan you made for yourself.
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#6 Take time to recover
Really often overlooked, recovery is key to any workout routine. You don’t have to exercise every day, and you shouldn’t. This can lead to burnout or, more seriously, injury.
We recommend at least two rest days per week
If you commit too hard to a new training routine, you’ll give up quickly. Giving yourself time to rest and recover can really make the difference between sticking with your exercise routine or not.
A good rule of thumb is to have at least two rest days each week. This gives your muscles time to repair and not only gets you ready for your next workout, but also gives you stronger muscles in the long run.
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