Build your summer workout plan now!
Summer is here, which means it will soon be time to change into your swimwear and head to the beach! During this time, everyone wants to look and feel their best, but some become demotivated or find it difficult to stick to their workout routines when they go on vacation. A summer workout plan will help you attain a beach body while also forming healthy, long-term habits.
Here is how you can get the most out of your summer workout plan.
Examine Your Current Level of Fitness
To decide how high to put the bar, you must first establish your current fitness level. Knowing your starting point will assist you in creating a training program that is personalized to your specific demands. Additionally, it can help prevent undertraining and overtraining, as well as injuries and burnout. Documenting and assessing baseline fitness scores, on the other hand, can provide you with benchmarks that you can track your improvement with.
Set Your Fitness Goals
Are you embarking on a workout regimen to reduce weight? Or are you motivated by something else, such as fitting into a new swimsuit? Setting explicit goals can help you track your progress and keep you motivated.
Pair Your Workout with Equipment
You can do equipment-free workouts and there are apps and YouTube channels can help you with it. However, if you want to improve your efficacy or strength, basic gym equipment can help. If you are not ready to invest in a home gym, there are many affordable options. Pick the items that work best for the types of workouts you’re doing.
A jump rope is a go-to for warming up or putting in a quick aerobic workout when you are short on time or can safely venture outside. Milk jugs, water bottles, and a heavy backpack can be used as weights for a home workout program.
A mat is a great addition to your workout. There are many different types of mats available, and your style of exercise will determine the one you choose and the floor you will be laying it on. A yoga mat is best for yoga practice, but a higher-density fitness mat is best for bodyweight workouts on carpeted surfaces.
You can also add a mirror to your space to ensure proper technique while trying new workouts. Headphones will enhance your workout if you enjoy listening to music while working out. It will also be a courtesy to anyone in the house who doesn’t want to join you.
Take care of your body as you ease into a new fitness regimen by using a foam roller. A foam roller is used to release stress and vary core workouts. You can also use a tennis ball to relieve tension after a workout.
Create a Balanced Routine
If you are new to exercise or returning after a long absence, you can start with a cardiovascular program. The quickest method to get started with a summer workout plan is through an instructor-led workout video. The videos are typically 15-45 minutes long and require little to no workout equipment, making it simple to get started. Access to some of these videos requires membership or a subscription, but several providers make them available for free.
Run or jog for 20-30 minutes every other day. Other moderate-intensity exercises include bicycling, brisk walking, and swimming. You can also do three to four rounds of bodyweight exercises like squats, burpees, pushups, or Russian twists after your cardio session.
There are many options for routines that work different muscle groups, even if you have a little area, little time, or no equipment. There is also Tabata training, dance cardio, and animal flow. These workouts will raise your heart rate regardless of your fitness level.
Be sure to take rest days in between workout days. But you may keep active by doing yoga to improve blood flow, relieve tension, and improve flexibility. After that, gradually incorporate weight training. This type of workout will help you burn more fat and calories by increasing your metabolism.
You can carry out three to four rounds of strength exercises with eight to twelve repetitions each set if you have access to a fitness center in trinity. If you don’t have access to a gym, a personal trainer can help you build a strength program using bodyweight exercises, kettlebells, and dumbbells that you can do at home.
Perform High-Intensity Interval Training for Fast Results
Trainers prescribe full-body strengthening workouts and high intensity interval training for quick results. This form of workout will build muscle and increase your aerobic capacity, allowing you to achieve two goals at once: fat burning and muscle sculpting. High-intensity interval training (HIIT) alternates periods of intensive activity with periods of moderate exercise or rest.
Trainers recommend doing high-intensity interval training three times a week, with a day off in between. For this it’s recommended that you do 30 to 60 seconds of moderate activity and alternate with 30 to 60 seconds of intense activity. Repeat this cycle for a total of 20 to 30 minutes.
If you have a treadmill, HIIT is done by doing one minute “all-out” sprints followed by two minutes of walking for a total of 15 to 25 minutes. Beginners can do intense power walking by swaying their arms instead of grabbing onto the treadmill and doing the same interval pattern. Increase the walking speed or treadmill slope for the most strenuous portion of the cycle.
If you do not have access to a treadmill, you could try burpee intervals or high knees. This workout can also be done outside on a sidewalk or track, on stairs or hills representing the incline.
Another brief but intense workout is called circuit training, which is a fast-paced blend of cardio and weights. The decrease of the rest periods is the most important component in circuit training. Performance improves as the number of repetitions is increased and the rest period is shortened.
Increase Your Fitness Level
If you already work out consistently, you may focus on a specific performance barrier that you have not overcome and set a precise, measurable objective for the month. Your goal could be adding twenty pounds to your deadlift or cutting one minute off your three-mile run time.
Once you have decided on a time frame, you can restructure your summer workout plan to attain your objective. Your improved workout plan will re-energize you because you have a definite target in mind to achieve within a certain time frame.
Advanced athletes and weightlifters may not show significant strength gains in a month, so they should concentrate on the workout volume rather than the heavier weight they are lifting. Individuals who have followed a continuous workout routine for four or five years can also benefit from power-building exercises. Instead of standard cardio exercises like jogging or cycling, you can try boxing for a cardio workout.
Stay in Shape With a Summer Workout Plan
Summer will be here before you know it, and consistency is the key to improving your health and fitness. A single workout will not miraculously transform your body, but committing to a summer workout plan can yield significant results in a short period. Fitness 360 will be there to support you as you unlock the full potential of your body. Call us today at (727) 797-5100. Check out our Palm Harbor and Trinity promotions and classes!