Summer is just around the corner, are you ‘summer body’ ready? Let’s get one thing straight; if you’re at the beach, you have a beach body. Wherever your body is when summer rolls around – remember your body is beautiful, own it and rock it with confidence. But, if you’re looking to get healthier before summer hits, Sunny Health & Fitness is here to help you be successful. Follow along with the 3 steps below to help you rock your best summer body ever.
1. Fitness Focus
No matter your goals – consistent exercise is key. You don’t have to be extreme – too much too soon can lead to injury and quick burnout. A regular, consistent exercise routine geared with your summer body goals in mind is ideal. I’ve listed three top summer body goals below. If you fall into one of these categories, check out where you should focus your training routine to achieve the best summer body results.
Weight Loss
If you’re training with weight loss in mind, high intensity training such as HIIT or circuit training will be your best friend. High intensity workouts burn the most calories in the shortest amount of time; and, are notorious for their after-burn effect – increasing your metabolism, and burning even more calories long after your workout.
Combine compound strength training and body weight exercises with short bouts of rest. This will tone and strengthen your entire body, while challenging your cardiovascular system.
Aim to complete 3 HIIT sessions a week. Always allow 48 hours of rest in between these intense sessions to give your body and muscles full recovery. On other days of the week, complete 30-minute low to moderate intensity cardio sessions to provide additional aid in fat loss and add consistency to your fitness routine. Check out the example week. With this schedule, you’ll be summer body ready in no time!
| Sunday | Stretch & Recover |
| Monday | HIIT |
| Tuesday | 30-min Light Cardio |
| Wednesday | HIIT |
| Thursday | 30-min Light Cardio |
| Friday | HIIT |
| Saturday | 30-min Light Cardio |
We have a variety of HIIT workouts on our YouTube channel, some of my favorites include: 20 Minute Full Body HIIT Workout, At Home Full Body Circuit, or Full Body Dumbbell Circuit for Fat Loss.
20 Minute Full Body HIIT Workout
At Home Full Body Circuit
Full Body Dumbbell Circuit for Fat Loss
Muscle Building
If building muscle strength and tone is your summer body focus, regular strength training is a must-have in your fitness routine. Resistance training can do amazing things for your overall physique. A variety of exercises to target upper body, lower body, core, as well as compound exercises that engage a variety of muscle groups at one time will be best for creating a balanced, effective routine.
| Sunday | Recover |
| Monday | Upper Body & Core |
| Tuesday | Lower Body |
| Wednesday | Light Cardio & Stretch |
| Thursday | Upper Body & Core |
| Friday | Lower Body |
| Saturday | Light Cardio & Stretch |
Whatever your specific physique goal, to see results, you should always aim to continually challenge your strength. It should be hard to complete the last few reps of each set of an exercise – if it’s not difficult anymore, it’s likely time to increase the weight you’re using.
Depending on your specific goals, your rep and set ranges may vary. For beginners looking to build base strength and tone, 2-3 sets of 12-15 reps is a great place to start. For those looking for muscle strength and growth gains 3-4 sets of 8-12 reps at a heavier weight is ideal.
On busy weeks where it’s tough to fit in body-group specific days, full body workouts can also be a great option. Remember, however you design your schedule, it’s essential to rest targeted muscle groups 48 hours before hitting them again.
Ready to get started? Check out these workouts: Upper Body Dumbbell Strength, Advanced Core Circuit, Lower Body Strength Routine, and Full Body Strength Routine.
Upper Body Dumbbell Strength
Lower Body Strength Routine
Advanced Core Circuit
Full Body Strength Routine
Healthy & Fit
Maybe you’re less focused on physique, and more focused on feeling healthy and fit. The first place to start is meeting the AHA minimum exercise requirements for healthy adults. At a minimum, they recommend 150 minutes of moderate intensity cardio, as well as 2 strength training sessions a week.
Below I’ve created an example calendar of what a typical week might look like.
| Sunday | Stretch & Recover |
| Monday | 30-min Moderate Cardio |
| Tuesday | 30-min Moderate Cardio |
| Wednesday | Full Body Strength |
| Thursday | 30-min Moderate Cardio |
| Friday | 30-min Moderate Cardio |
| Saturday | Full Body Strength 30-min Moderate Cardio |
Remember it’s up to you to find activities you enjoy. Consider going on a walk around your neighborhood, invite a friend for a game of tennis or basketball in the park, or use your favorite Sunny equipment for an at-home cardio workout. For strength training, head to a local Pilates or resistance training class at your local studio, or invest in some dumbbells or other weight equipment to complete an endless variety of strength training workouts in your own home.
2. Nutrition Check
Nutrition may look a little different based on your goals. Where weight loss is concerned, you’ll want to be eating less calories than you’re burning throughout the day and any exercise. If you’re looking to gain muscle, you’ll need to make sure you’re getting enough protein and carbs to fuel muscle growth and performance during heavy lifting sessions. If you’re just looking to get healthier, simply focus on eating a more balanced, nutritious diet.
A balanced diet includes leafy greens, fresh fruits and vegetables, whole grains and fiber, lean protein, and healthy fats like nuts, olive oil, and avocados. Focus on making healthy upgrades where you can - those small consistent changes can truly make all the difference. For example, your afternoon Starbucks vanilla latte is filled with sugar, and adds 250 calories to your overall intake; whereas, an Americano is just 15 calories. Swap sugary, processed foods for high quality, fresh, whole alternatives and you may notice your calorie intake decrease, while your energy and satisfaction levels increase!
3. Rest & Recovery
When embarking on a fitness journey it’s easy to get carried away – or obsessed even - with making progress. It’s okay to be excited, but not when you’re failing to give your body the rest it needs. While it may seem counterintuitive, proper recovery is essential to seeing the results you’re looking for. Recovery gives your muscles the time they need to regenerate and come back stronger. Bonus - avoid potential injury and subsequent derailment of your fitness progress!
You’ll notice in each example week I’ve included at least one day of total rest. A solid recovery routine not only includes rest, but also incorporates flexibility techniques such as stretching and foam rolling. Fueling your body with nutrient dense foods, as well as hydrating throughout the day is also crucial in giving your body what it needs to recover. Finally, make sure you’re prioritizing a good night’s sleep – adults need at least 7 hours a night, and if you’re working out hard you may need even more sleep for optimal recovery.
Finally, be kind to yourself and your body throughout this process. Don’t beat yourself up if your ‘summer body’ is not exactly where you want it to be. Be grateful for your body, and all of the amazing things it enables you to do. If you’re working hard be proud of yourself – give yourself credit where credit is due! And above all, remember, it’s what’s on the inside that really counts.
