With summer comes beaches, swimming pools, and fun games under the sun. It calls for the perfect season to relax and unwind. It’s also the season for stunning summer bodies clad in bikinis and swimming trunks.
Your body on its own already counts as a beach body. But if you’re looking to get in shape in a healthy way, here are some summer body workouts you can try.
Things to Remember When Working Out
To make your workouts more effective, here are some of the things you need to keep in mind before and during your workouts.
Draw a Baseline
When creating realistic workout goals, you need to set a baseline according to your physical activity and lifestyle. Have you been sedentary for a long time? Or have you been working out for quite some time but are looking to get into a certain shape? This determines the amount, duration, and intensity of your workouts.
Consistency is Key
Decide how many days you’ll allocate in a week for workouts and try to stick to them. Keep in mind your lifestyle, work schedule, and other factors. A healthy amount of workout days for adults ranges from two to five days a week. And don’t forget to track your progress regularly.
Eat a Well-Balanced Diet
Complementing your workouts with a well-balanced diet leads to better outcomes. It’s advisable to eat higher portions of fiber and protein, and to limit your intake of carbohydrates and fats. Fiber aids in digesting food, while protein helps build muscle and keeps you satiated for a longer time.
Always remember: moderation is key in keeping your body in shape. You can use intuitive tools like SmartPlate to accurately portion your food according to your caloric needs.
Summer Body Workouts to Try
Getting your body ready for the summer is by no means an easy feat. With the following workouts, you can make your body look leaner and more toned for the summer.
Make sure to warm up properly before beginning your workout. This prepares your body to handle the stress of resistance. It also helps in making sure your joints and tendons are stable throughout your workout.
Strength Training Workouts
Strength training allows you to build muscle, increase your metabolic rate, and improve your overall fitness. To stimulate muscle synthesis, try to do as many reps as you can in one set until you feel exhausted.
Listed below are some of the strength training workouts you can try at home or with your nearest gym. You can modify them according to your needs.
Push-ups provide good exercise for your chest and shoulder muscles. To start, go down on all fours, with your hands apart slightly wider than your shoulders. With straightened arms and legs and an engaged core, lower your body until your chest nearly hits the floor. Hold that position, then push back up.
A standard push-up uses straight arms and legs, but you can modify it by bending your knees instead. Repeat as many push-ups as you can.
Sculpt your buttocks and strengthen your legs with jump squats. To do this, stand with your feet apart. With your chest up and core engaged, pivot your hips and push your buttocks lower until your thighs are parallel to the floor. Then, press your feet and jump. Return to your squatting position and jump again.
For beginners, you can try three sets with 10 reps each. Increase your number of reps and sets gradually over time.
Pull-ups are great for strengthening the muscles in your arms, back, and shoulders. It also improves your core strength. To do this, hang onto a pull-up bar with an overhand grip and your body fully extended. Then, pull yourself up until your chin reaches above the bar.
No pull-up bar at home? No problem! You can tie sturdy hand towels or washcloths over your door to create a makeshift pull-up bar at home.
A healthy summer body includes a healthy heart. The key to cardio exercises is to get your heart pumping each workout. The American Heart Association recommends at least 150 minutes of moderately intense aerobic activity per week for adults.
Here are some cardio workouts you can try for your summer body. You can perform these after your strength training exercises to preserve your muscle mass.
Burpees provide you with a full-body workout that builds your body’s strength and endurance. This way, you can burn more fat and improve your heart’s health. It can be hard at first, but you can reap its benefits with constant practice.
From a standing position, squat and place your arms in front of your feet. Jump with your feet and assume a push-up position. Do one push-up, and return to your squat legs. Then, jump with your arms and legs in a straight position. Repeat this routine for 30-40 seconds.
Upgrade your usual planking exercise with moving planks. Assume a plank position on your exercise mat. Engage your core while doing so. Afterward, place one arm at a 90-degree angle, and then the other arm. Return to your original position and repeat as you need.
Moving planks double as strength training and cardio workout. You can strengthen your core for better-toned abdominal muscles while also getting your heart pumping.
Cycling is a low-impact cardio exercise for burning calories and strengthening your knee and leg muscles. For every 30-minute cycle, it burns 264 to 420 calories, which makes it a perfect addition to your summer body workout. You can do this exercise outdoors with an actual bicycle or indoors with a stationary bike.
Begin by pressing down the higher pedal with one foot, then with the other foot. While moving forward, maintain your bike’s balance for as long as you can. Once you feel like your bike is on the verge of tipping, place one foot on the ground to regain your balance and push it again.
Achieve Your Summer Body Goals with SmartPlate
Getting in shape for the summer requires both regular workouts and proper nutrition. Learn more about data-driven, science-backed calorie counting strategies at SmartPlate’s website today.