Exercising during a heatwave isn’t much fun. Training and nutrition expert David Wiener reveals 6 key steps to creating an ideal summer workout routine and ensuring you stay on track to achieve your goals.
As the weather gets warmer, it can be difficult to stick to an exercise program. Sometimes the last thing you want to do in hot weather is exercise.
But exercising during the summer months doesn’t have to be a chore.
The last thing you want to do in hot weather is exercise
Creating an exercise program that works for you during the summer months is key to success, helping you commit to your training and achieve your goals, whatever they may be.
An exercise program that is unique to you is especially important, to ensure it fits into your life. Here are 6 simple steps that can help you create an ideal summer workout routine:
#1 Break your training into small chunks
Doing a workout for an hour (or more) can get very tiring, both mentally and physically. So if you’re having trouble finishing an hour-long sweat session, try breaking it up into 15-minute chunks.
Micro HIIT or mini intense exercise sessions can be beneficial for a lot of people, especially those who don’t have a lot of time to devote to exercise.
try breaking it up into 15 minute chunks
One of the beauties of Micro HIIT is that you can change your training methods by performing shorter exercise sessions that can be done throughout the day i.e. early in the morning, during your lunch break or even when you’re waiting. the kettle for boiling, or lunch/dinner for cooking.
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#2 Don’t compare yourself to anyone else
It’s easy to watch someone else do the exact same exercises as you and compare yourself to them. Even if someone can do more reps than you, use a higher weight, or just make it a lot easier, don’t be discouraged.
At some point everyone has to start from the beginning, just make sure you’re focused on your personal fitness goal and not getting too far ahead of yourself.
take your biggest goal and break it down into smaller mini goals
#3 Set goals and give yourself rewards
Setting goals is a great way to ensure you stay motivated and on track. For maximum success, take your biggest goal and break it down into smaller, mini-goals so you can celebrate your successes often.
Giving yourself small rewards for completing harder workouts or sticking to your goals is also a good way to motivate yourself to workout and be consistent.
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#4 Keep it varied
One of the easiest ways to lose motivation is to let your workouts become boring or monotonous.
Investing in a cost-effective fitness app like Freeletics will ensure your workout routine is varied, keeping your body guessing for optimal results.
Commit to working out at the times you have planned
Freeletics also recently introduced a mindset program that aims to help users create lasting, positive habits across all areas of their lifestyle, supporting their motivation, sleep and ability to manage stress.
#5 Establish a schedule and stick to it
Making a fitness plan at the start of each week and committing to working out at the times you have planned can help you feel motivated and work out regularly.
If you have to miss a workout for any reason, don’t get discouraged. Just make a real effort to get back on track and stick to the plan you set for yourself.
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#6 Allow time to recover
Often overlooked, recovery is key to any workout routine. You don’t have to or should train every day, this will lead to burnout and, in some more serious cases, injury.
I would recommend having at least two days off per week
Committing too intensely to a new workout routine can cause you to give up much faster. Allowing yourself time to rest and recover will truly make the difference between sticking to an exercise program or not.
As a general rule, I would recommend having at least two days off per week. This gives your muscles time to repair themselves, allowing you to not only be ready for your next workout, but also to strengthen your muscles in the long term.
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