Summer Body Workouts  Effective Exercises for a Beach-Ready Physique

Ready to rock that beach-ready physique? It’s time to buckle down and commit to your summer body workout routine. Get ready to build muscle, increase muscle mass, and shape your body for the season with summer body workouts. We’ll unveil a range of targeted exercises that will burn fat and sculpt your dream physiquet. So, Let’s dive in and find out how to this summer your fittest one yet!


Targets – Lower Body

Starting Position:

  • Stand on your feet, shoulder-width apart.
  • Engage your core muscles during movements
  • Maintain an upright posture throughout the exercise.

Bonus Tip: Use a Stability Ball to enhance your performance during core exercises and improve balance and stability. 

Right way to fo squats
Right way to do squats

Instructions to do Squats:

  1. Bend your knees and pushing your hips back.
  2. Align your knees with your toes and avoid extending knees past your toes.
  3. Lower your back till your thighs are parallel to the ground 
  4. Push from your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Related Read: Weighted Squats Variations You Need to Add to Your Workout Routine

Benefits of Squats:

  • Squats engage the quadriceps, hamstrings, and gluteal muscles.
  • They strengthen your lower body, improve balance, and increase muscle mass.

Bonus tip: Use resistance bands to increase squats intensity. 


Target – Upper Body

Starting Position:

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Position your feet together, engage your core, and maintain a straight line from your head to your heels.

Instructions to do Push-Ups:

  1. Put all your weight on your elbows and lower your body undtill your chest touches the floor.
  2. Push with your palms to extend your elbows and return to the starting position.
  3. Keep your body straight throughout the exercise.
  4. Repeat for the desired number of repetitions.
Push Ups Visualisation
Push Ups Visualisation

Benefits of Push Ups:

  • Push-ups engage the chest, shoulders, triceps, and core muscles.
  • They help build upper body strength, improve posture, and enhance overall muscle definition.

Bonus Tip: Perform push-ups on a yoga mat to avoid scuffs. Use a foam roller to recover muscle soreness.

Summer Workout Schedule

Workout NameRepsCalories BurnedBenefits
Squats12-15100-150Builds lower body strength and muscle
Push-Ups10-1280-120Develops upper body strength and tone
Lunges12-1590-140Targets lower body muscles for toning
Dumbbell Shoulder Press10-1280-120Builds shoulder and upper body strength
Burpees8-10100-150Burns calories, full-body conditioning
Plank Hold30 sec – 1 min20-40Strengthens core muscles and improves stability
Bicycle Crunches12-1550-80Engages core muscles, improves abdominal strength
Mountain Climbers12-1580-120Increases heart rate, full-body workout
Russian Twists12-1560-100Targets oblique muscles, improves core stability
Jumping Jacks20-3060-90Boosts cardiovascular fitness, calorie burning


Target – Lower Body

Starting Position:

  • Stand tall with your feet hip-width apart.
  • Take a step forward with your right foot, maintaining a straight posture.

Instructions to do Lunges:

  1. Lower your body by bending both knees until your front thigh is parallel to the ground.
  2. Ensure your front knee is directly above your ankle and your back knee is hovering just above the floor.
  3. Push through your front heel to return to the starting position.
  4. Repeat on the other leg, alternating between left and right.
  5. Repeat for the desired number of repetitions.
Right way to do lunges
Right way to do lunges

Benefits of Lunges:

  • Lunges primarily target the quadriceps, hamstrings, and gluteal muscles.
  • They help improve lower body strength, balance, and stability.

Bonus tip: Carry kettle bells to increase the lunges intensity and effectiveness. 

Dumbbell Shoulder Press

Targets – Upper Body

Starting Position:

  • Stand with your feet shoulder-width apart.
  • Hold a dumbbell in each hand at shoulder height, palms facing forward.
Dumbbell Shoulder press exercise
Dumbbell Shoulder press exercise


  1. Press the dumbbells upward, extending your arms fully overhead.
  2. Keep your core engaged and maintain a neutral spine.
  3. Lower the dumbbells back to the starting position.
  4. Repeat for the desired number of repetitions.


  • Dumbbell shoulder presses primarily target the deltoid muscles, triceps, and upper back.
  • They help build shoulder strength, increase muscle mass, and improve overall upper body definition.


Targets – Full Body

Starting Position:

  • Stand with your feet shoulder-width apart.

Instructions to do Burpees:

  1. Lower your body into a squat position and place your hands on the floor in front of you.
  2. Stretch your feet back to get into a a plank position.
  3. Perform a push-up.
  4. Jump your feet back to the squat position.
  5. Explosively jump up, extending your arms overhead.
  6. Repeat for the desired number of repetitions.
Correct Burpees Visual Representation
Correct Burpees Visual Representation

Burpees Benefits:

  • Burpees are a high-intensity full-body exercise which engages multiple muscle groups simultaneously.
  • They help burn calories, increase cardiovascular fitness, and promote overall body toning.

Summer Body Workout Meal Prep Tips

  • Consume fewer calories than you burn to create a calorie deficit.
  • Add lean proteins, complex carbohydrates, and healthy fats in your diet.
  • Listen to your body’s hunger and fullness cues and adopt Portion Control.
  • Take Adequate Protein with each meal to support muscle recovery and maintenance.
  • Eat Fiber-Rich Foods like fruits, vegetables, whole grains, and legumes 
  • Drink plenty of water throughout the day to stay hydrated
  • Minimize Processed Foods, Added Sugars and unhealthy fats.
  • Be consistent and make sustainable choices. 
  • Allow yourself to enjoy occasional treats.


Is it OK to workout during summer?

Yes, it’s absolutely fine to workout during summer. Stay hydrated and be cautious in extremely hot weather.

What should I do for a summer body?

Focus on a combination of strength training, cardio, and a balanced diet to achieve a summer-ready body.

Is it easier to burn fat in summer?

It is easier to burn fat in summer due to increased activity levels and potential higher calorie expenditure.

Can I get in shape over the summer?

Yes, with consistent workouts and a healthy lifestyle, you can make significant progress in getting in shape over the summer.

Can I get a flat stomach by summer?

Getting a flat stomach depends on various factors, including diet, exercise, and genetics. Consistent effort and a healthy lifestyle can help you achieve progress.

Can you sweat out fat?

Sweating alone doesn’t burn fat directly. It’s an indication of increased body temperature and it helps regulate body heat.

Read more: Fat Burning Exercises to Loose Weight at Home

When should I start cutting for a summer body?

The timing depends on individual goals and starting point. Generally, start a few months before summer for gradual and sustainable progress.

Is the gym better in summer or winter?

The choice depends on your preferences. Both seasons offer their benefits, and it’s important to choose what suits you best. Most gyms are well-ventilated and provide sufficient air conditioning to optimize workout conditions.

What is the best exercise in hot weather?

Low-impact activities like swimming, cycling, or indoor workouts with proper ventilation are ideal during hot weather.


This season, incorporate targeted summer body workouts in your fitness regiment to achieve your desired physique. Start with appropriate weights and gradually increase intensity. Combine strength training and cardio to build muscle, increase mass, and sculpt your body. Stay consistent, motivated, and enjoy the results of your hard work!

Related Links: