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Sweat Sesh Under the Sun: Fun Workouts to Beat the Summer Heat

Jun 20, 2024 | Canna-Guide

Summer beckons with its long days and balmy evenings, but the scorching heat can easily derail your fitness routine. Who wants to be stuck in a stuffy gym when you can be outdoors soaking up the sunshine? The good news is, there are plenty of ways to stay active and enjoy the best of both worlds. Here’s your guide to fun and effective workouts that will keep you sweating (but not suffering) through the summer months.

Embrace the Great Outdoors

Nature provides the perfect gym for your summer workout fix. Here are some invigorating options:

  • Hit the Trails: Hiking or brisk walking in nature offers a scenic workout that engages your entire body. Fresh air and beautiful scenery can also boost your motivation and mood.
  • Paddle Power: Stand-up paddleboarding (SUP) is a fantastic way to combine exercise with a refreshing dip in the water. It strengthens your core, improves balance, and provides a unique way to explore lakes or calm stretches of ocean.
  • Poolside Power: Your local pool becomes a fitness haven during summer. Lap swimming is a low-impact, full-body workout, while poolside exercises like lunges, squats, and push-ups offer a convenient and refreshing way to stay toned.

Bodyweight Blitz

No equipment? No problem! Bodyweight exercises are perfect for outdoor workouts:

  • HIIT in the Park: High-Intensity Interval Training (HIIT) workouts are all about short bursts of intense activity followed by recovery periods. You can create a custom HIIT routine using exercises like jumping jacks, mountain climbers, burpees, and lunges.
  • Park Yoga: Yoga is a fantastic way to improve flexibility, strength, and balance. Find a shady spot in the park and follow along with a free online yoga class, or create your own flow sequence.
  • Beach Bootcamp: The beach provides a natural obstacle course for a fun and challenging workout. Run on the sand, do jumping jacks against the backdrop of the ocean, or incorporate squats and lunges while collecting seashells.

Staying Safe and Motivated Under the Sun

Here are some tips to ensure safe and enjoyable summer workouts:

  • Hydrate, Hydrate, Hydrate: Drink plenty of water before, during, and after your workout, especially in the heat.
  • Seek Shade: Schedule your workouts for cooler mornings or evenings, or choose shady areas for outdoor exercise.
  • Sunscreen is Essential: Protect your skin from harmful UV rays by applying sunscreen with SPF 30 or higher before heading out.
  • Listen to Your Body: Don’t push yourself too hard in the heat. Take breaks when needed and cool down properly after your workout.


Summer doesn’t have to mean putting your fitness goals on hold. Embrace the outdoors with these fun and effective workout ideas. From invigorating hikes in nature to bodyweight exercises in the park, there are countless ways to stay active, beat the heat, and enjoy a healthy, sweat-filled summer.

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