Struggling with the summer heat? When the sun is blazing above, outdoor workouts can feel nearly impossible. And after a day of enduring the scorching weather, even the idea of hitting an indoor gym can feel overwhelming. While you might love sweating it out most of the time, summer might feel like your limit.
Don’t let any heatwave derail your fitness goals! You can stay fit and beat the heat with fantastic workouts and smart health tips for keeping cool. Let’s explore how a great gym like EōS Fitness can be your sanctuary from the summer sun by offering many impactful indoor workout possibilities—with air conditioning.
What You Will Learn:
- How Summer Heat Impacts Fitness
- Staying Well-Hydrated
- 4 Ways to Plan Your Summer Workout
- Morning Summer Workout Routine
- Evening Summer Workout Routine
Estimated reading time: 9 minutes
How Extreme Heat Can Impact Your Summer Workout Routine
As the mercury rises, much of the country experiences high temperatures that can make working out feel like an uphill battle. Daytime temperatures can quickly soar well into the 90s and even reach the 100s in Texas, Nevada, Arizona, and the California deserts. These extreme conditions can easily disrupt your exercise routine, particularly if you prefer outdoor fitness activities like running, walking and biking.
Not only is exercising in high heat uncomfortable, but it can also be dangerous without the proper precautions. When temperatures spike, your body must work harder to cool itself down. When it’s more challenging for your body to regulate temperature, the risks of dehydration, heat exhaustion, dizziness, nausea and heat stroke increase.
Severe dehydration can happen quickly during summer workouts as your body loses fluids through sweat. While proper hydration always matters, it’s crucial during the scorching summer months. Here’s how to stay hydrated while exercising, no matter how sizzling it gets this summer.
How to Stay Well-Hydrated While Working Out
Hydration is necessary for performance and safety during indoor and outdoor summer workouts. Simply put, it’s your best defense against the extreme heat. By ensuring you drink plenty of water, you’ll help regulate your body temperature, lubricate your joints and transport nutrients through your system to keep your energy levels up.
Be proactive about staying hydrated to decrease your risk of heat-related illnesses and improve your physical and mental performance. Always drink plenty of fluids before, during and after your workout to stay safe and perform at your best. Here are some more tips and insights for a smart and safe summer workout strategy:
Hydration Tips for Exercising in Summer Heat
- Hydrate Before You Exercise: Start hydrating well before your workout begins. Aim to drink 20 ounces of water at least four hours before exercise and another 8-12 ounces about ten minutes before you start your workout.
- Supplement Your Intake: Supplements like N2G’s BCAA Recovery can be excellent for hydration and muscle recovery. It contains a blend of key minerals essential for hydration to help you replenish during or after your workouts.
- Drink Regularly During Exercise: Drink small sips of water every 15 minutes during your workout to replace fluids lost through sweat. Consider a sports drink to replenish electrolytes if your session lasts longer than an hour.
- Know the Signs of Dehydration: Be aware of dehydration symptoms such as dry mouth, dizziness, headache, nausea and dark yellow urine. If you experience these signs, stop your activity, find a cool place and drink water immediately.
- Monitor Your Water Intake: Pay attention to how much water you drink throughout your workout. Drink about 8 ounces of water for every 10 minutes of exercise.
- Try Electrolyte-Rich Drinks: Consider replenishing water and electrolytes lost through sweat during hot and humid conditions. Drinks with sodium, potassium and magnesium can help maintain your electrolyte balance.
Following these tips will keep your body well-hydrated, allowing you to enjoy your summer workouts safely and effectively.
4 Ways to Create the Perfect Summer Workout Plan
Explore four effective strategies to help you create the ideal summer workout routine. By integrating these ideas, you can stay healthy and active, no matter how hot it gets outside.
1. Time Your Workouts for Cooler Temperatures
One of the best ways to beat the summer heat is to time your workouts for cooler temperatures. The weather is usually less intense during early morning and evening hours. If you love exercising outdoors, consider adjusting your schedule to take advantage of these cooler periods.
While it might mean waking up a bit earlier or shifting your evening plans, it’s worth it to maintain a good routine and avoid the risks associated with high mid-day temperatures. Morning workouts also offer a refreshing way to start your day, boosting your energy and mood. On the other hand, evening workouts provide a perfect way to relax and de-stress after a long day.
2. Add Group Fitness Classes to Your Routine
Joining an indoor Group Fitness class at a gym offers a fantastic motivational boost as you tough it out alongside your classmates. Even better? Air conditioning! The energy and camaraderie in these classes can make exercising more fun, and the cooler temperatures can help you push through the most challenging workouts.
By heading indoors, you can avoid the sweltering heat and enjoy the comfort of A/C. Finding a Group Fitness class for any level or interest area is easy, from calming yoga sessions to invigorating cycling classes and high-intensity HIIT workouts.
With classes available all day, you can find a time that fits your lifestyle and schedule without worrying about the weather. Whether you prefer early morning sessions, midday workouts or evening classes, there’s always an option to keep you on track and help you maintain a consistent fitness routine.
3. Jump in the Pool for an Invigorating Workout
When the heat is on, there’s no better way to cool off and stay active than with a refreshing pool workout. Pool exercises are also effective, low-impact workouts as the water supports your body, provides extra resistance and reduces joint strain.
Especially in warmer locales, indoor and outdoor swimming pools are typically easy to access. Whether at a community center, gym near you or your backyard, there are many ways to splash into a workout that’s as enjoyable as cool! From swimming laps to water weight strength training to aqua jogging, pools provide countless ways to get your heart rate up while experiencing the cooling benefits of the water. So, grab your swimsuit and dive in!
4. Head to a Gym for a Fantastic Workout…with A/C
Love exercising outdoors but can’t stand the intense summer heat? Avoid throwing off your routine and head inside your local gym during the hottest months. Gyms offer an incredible array of cardio machines and classes that replicate your favorite outdoor routines—with the added comfort of air conditioning and water stations.
Runners, walkers, hikers and cyclists can continue their favorite routines on top-of-the-line treadmills, ellipticals, bikes and rowing machines without worrying about the scorching heat. Beyond cardio, gyms provide access to equipment and exercises that aren’t as available outdoors, like strength training and weightlifting machines, kettlebells, medicine balls and functional fitness areas. Whether you’re looking to build muscle, improve endurance or increase flexibility, a gym can provide a new level of fitness options that can target your fitness goals.
Gyms can also foster a welcoming environment where you can connect with fellow fitness enthusiasts, participate in group classes and get expert guidance from Personal Trainers. This sense of community can keep you motivated, help you stay accountable and make your workouts fun. So, beat the heat, enjoy the cool air and reinvigorate your workouts at the gym!
Exercising During Summer: Morning & Evening Workouts
Morning Wake-Up Exercise Routine for the Summer
Ignite your morning routine with an energizing indoor workout you can do at the gym.
Warm-Up Stretch and Hydrate
Kickstart your morning by hydrating with 12 ounces of water. Then, get your body moving with a series of dynamic warm-up exercises, like:
- Hamstring Stretches
- Leg Swings
- Arm Circles
- Torso Twists
- High Knees
- Hip Circles
Take a Treadmill Run or Stationary Bike Ride
Jump on the treadmill or stationary bike for a 20-minute high-intensity interval cardio session. During each sprint, you should aim to work yourself to breathlessness. Then, use the period of lower intensity to get your breathing back under control:
- Warm up at a moderate pace for 4 minutes
- Increase the intensity by incorporating intervals
- On the treadmill, switch between moderate jogging for 3 minutes and sprinting for 1 minute
- On the bike, alternate between moderate pedaling for 3 minutes and 1 minute of high-resistance pedaling
Hydrate
Take a short break to hydrate. Drink 4-8 ounces of water to replenish your fluids.
HIIT Exercise Series
Engage in a series of High-Intensity Interval Training (HIIT) exercises for 10 minutes. Perform two sets of the following exercises for 45 seconds with a 15-second rest in between:
- Jumping Jacks
- Squat Jumps
- Mountain Climbers
- High Knees
- Burpees
Light Resistance Band Movements
Feel refreshed with resistance band exercises to strengthen your muscles. Perform two sets of the following movements:
- Resistance Band Squats (12 reps)
- Banded Lateral Walks (12 reps)
- Resistance Band Bicep Curls (10 reps)
- Banded Tricep Extensions (10 reps)
- Resistance Band Rows (12 reps)
Hydration and Cool-Down Stretch
End your workout by hydrating with at least 10 ounces of water. Then, cool down with stretches, holding each for 30 seconds:
Evening Wind-Down Exercise Routine for the Summer
Get your heart racing, and then gently ease into a restful night with a workout made for the end of the day.
Hydration and Warm-up Stretches
Begin your evening workout with a gentle warm-up to get your body hydrated and muscles ready to work.
Spend five minutes completing workout stretches like:
- Toe Touches
- Shoulder Stretches
- Arm Circles
- Torso Twists
- High Knees
Pool or Cardio Workout
If you have access to a pool, jump in for a refreshing water workout:
- Swim a set of laps at a moderate pace to get your heart rate up
- Use a pool noodle for some light strength training exercises like planks, squats and leg lifts
For those without a pool, imagine you’re out on the water with a great rowing machine workout:
- Choose a comfortable resistance level and row at a moderate, consistent pace for 20 minutes
- Maintain good form and stay at a steady rhythm throughout the workout
Hydrate and Dry Off
Take a short break to hydrate again. Drink about 8 ounces of water to replenish lost fluids and dry off if you’ve been swimming.
Yoga for Strength Training
Ease into a short yoga strength training session. Complete the following poses, holding each for at least 30 seconds. Feel free to hold them for longer and enjoy the movement:
- Cat-Cow Stretch
- High Plank
- Downward Dog
- Upward Dog
- Tree Pose
- Warrior II
- Triangle Pose
Relaxing Mindful Breathing and Stretches
Transition to the end of your workout—and your day—with a calming stretch and mindfulness session. Start your mindful cool down by focusing on your breath:
- Stand up straight, eyes closed and with your arms relaxed by your side
- Deeply inhale for 4-7 seconds
- Hold your breath for 4-7 seconds
- Deeply exhale for 4-7 seconds
- Visualize oxygen flowing through your veins as your muscles recharge and your body relaxes
Continue this breathing pattern as you begin mindful stretches. Hold each stretch for at least 30 seconds:
- Standing Forward Bend
- Mountain Pose
- Seated Forward Bend
- Child’s Pose
- Supine Spinal Twist
- Corpse Pose
Enjoy a Summer Gym Season at Your Local EōS Fitness
Staying active doesn’t have to mean braving the blazing sun. From timing your workouts for cooler parts of the day to incorporating pool exercises and taking advantage of indoor facilities, there are plenty of ways to stay chill and motivated.
EōS Fitness provides the perfect escape from the summer heat. Our air-conditioned facilities and state-of-the-art equipment cater to a wide variety of workout preferences, from cardio machines and strength training to yoga and assisted stretching. Members can enjoy great gym amenities, including Group Fitness classes, MOVEōS Cinema, Cryotherapy, Personal Training, The EōS Yard® for innovative functional training, a swimming pool and so much more.
Stay cool, stay fit and make the most of your summer workouts at EōS Fitness with a Complimentary Personal Training Welcome Workout with one of our Personal Trainers!
