9 Summer Body Workouts to Get Beach-Ready Fast
As the summer season approaches, the desire to get into shape and achieve that perfect summer body intensifies. Whether you’re aiming for a flatter stomach, toned arms, or stronger legs, the key is finding effective summer body workouts that fit your lifestyle and can be done consistently. The good news? You don’t need to spend hours at the gym or invest in expensive equipment to achieve noticeable results. Whether you prefer summer body workouts at home, need summer body workouts with weights, or are looking for a quick summer body workout, there are plenty of options to help you get beach-ready fast.
In this article, we’ll cover nine highly effective summer body workouts that will help you shed fat, build muscle, and feel confident in your swimwear. From home workouts for beginners to more intense gym routines, you’ll find the perfect workout to suit your fitness level and goals.
1. Bodyweight Circuit for Full-Body Toning
For those who want an efficient workout without needing any equipment, a bodyweight circuit can be a great choice. This workout is ideal for anyone looking for summer body workouts at home no equipment or who are beginners just starting their fitness journey. It targets multiple muscle groups and is excellent for fat burning, leading to a summer body flat stomach.
| Exercise | Reps | Rest |
|---|---|---|
| Jumping Jacks | 30 sec | 10 sec |
| Push-ups | 15 | 10 sec |
| Squats | 20 | 10 sec |
| Plank | 30 sec | 10 sec |
| Lunges (each leg) | 10 | 10 sec |
| Bicycle Crunches | 30 sec | 10 sec |
Perform this summer body workout circuit 3-4 times per week. It’s perfect for summer body workouts at home for teens and anyone with a limited amount of time.
2. High-Intensity Interval Training (HIIT)
If you’re looking to shed fat quickly, HIIT workouts are a proven method. These workouts alternate between short bursts of high-intensity activity and brief periods of rest. For those with a tight schedule, HIIT summer body workouts are particularly effective in burning calories and boosting metabolism. Whether you’re trying to get a summer body in 2 weeks or just need to kickstart your fitness, HIIT is a great option.
| Exercise | Duration | Rest |
|---|---|---|
| Burpees | 30 sec | 10 sec |
| Mountain Climbers | 30 sec | 10 sec |
| Jump Squats | 30 sec | 10 sec |
| Plank Jacks | 30 sec | 10 sec |
| High Knees | 30 sec | 10 sec |
Perform this routine 4-5 times a week for fast summer body workouts that target fat loss and muscle definition.
3. Strength Training with Weights
Incorporating weights into your routine is one of the most effective ways to build muscle and sculpt a summer body workout flat tummy. Strength training boosts metabolism, tones muscles, and helps you achieve a lean, defined physique. Whether you’re using dumbbells or a barbell, this workout is ideal for summer body workouts at the gym or even summer body workouts at home with weights.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squats | 3 | 12-15 |
| Dumbbell Bench Press | 3 | 12-15 |
| Bent-over Rows | 3 | 12-15 |
| Romanian Deadlifts | 3 | 12-15 |
| Overhead Shoulder Press | 3 | 12-15 |
This routine is excellent for building strength and muscle, and it’s highly effective if you aim to get a toned summer body fast.
4. Pilates for a Lean and Toned Body
Pilates is a low-impact workout that’s perfect for those who want to develop a toned, lean summer body without the intensity of traditional cardio or weightlifting. Pilates focuses on flexibility, balance, and strength, which can help reduce bloating and tighten the core, making it an excellent choice for summer body workouts flat stomach. Whether you’re a beginner or advanced, Pilates offers customizable movements that help sculpt your body.
| Exercise | Reps/Duration |
|---|---|
| The Saw | 12-15 reps |
| Leg Circles | 10-12 each leg |
| Plank to Pike | 10-12 reps |
| The Teaser | 8-10 reps |
| Single-Leg Stretch | 10 each leg |
For a flat tummy summer body workout, incorporate Pilates 3-4 times a week for targeted abdominal engagement and muscle toning.
5. Cardio Burn: Running and Sprints
Cardio is key for burning calories and getting your summer body ready. Running or doing sprints is one of the best summer body workouts cardio because it strengthens your cardiovascular system while melting away fat. This workout is highly effective if you are aiming for summer body workouts in a week or summer body workouts 1 month to achieve fast results.
| Sprint Type | Time/Distance | Rest |
|---|---|---|
| Warm-up Jog | 5 minutes | – |
| Sprint 30 Seconds | 30 sec | 1 min |
| Jog 60 Seconds | 1 min | – |
| Sprint 30 Seconds | 30 sec | 1 min |
| Cool-down Jog | 5 minutes | – |
Do this routine 2-3 times per week for maximum fat burning and to increase endurance while sculpting a lean body.
6. Bodyweight HIIT for a Full-Body Workout
For those looking for a challenging but equipment-free workout, bodyweight HIIT is an excellent choice. This can be a summer body workout plan for beginners or for those with more advanced fitness levels. It’s particularly effective for summer body workouts at home for teens or summer body workouts at home in 2 weeks to achieve faster results.
| Exercise | Duration | Rest |
|---|---|---|
| Jump Lunges | 30 sec | 10 sec |
| Plank with Shoulder Taps | 30 sec | 10 sec |
| Jump Squats | 30 sec | 10 sec |
| Burpees | 30 sec | 10 sec |
| Russian Twists | 30 sec | 10 sec |
This high-intensity routine can be done 3-4 times per week and will help tone muscles, improve cardiovascular health, and burn fat quickly.
7. Ab Circuit for a Flat Stomach
A defined core is one of the most sought-after traits in a summer body workout flat tummy. Combining core-specific exercises with cardio can help you reveal those toned abs faster. If you’re short on time, this how to get a summer body fast ab workout can be done in just 15-20 minutes.
| Exercise | Reps | Rest |
|---|---|---|
| Bicycle Crunches | 20 | 10 sec |
| Leg Raises | 15 | 10 sec |
| Russian Twists | 20 | 10 sec |
| Plank | 1 min | 10 sec |
| Mountain Climbers | 30 sec | 10 sec |
Repeat this routine 3-4 times a week for a quick summer body workout focused on toning the stomach and sculpting a flat belly.
8. Full-Body Dumbbell Workout
If you’re looking to tone multiple areas of your body and enhance muscle definition, using dumbbells for a full-body workout can be extremely effective. This type of workout can be done at the gym or at home and is great for summer body workouts with weights.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat to Press | 3 | 12-15 |
| Dumbbell Deadlift | 3 | 12-15 |
| Dumbbell Row | 3 | 12-15 |
| Dumbbell Lunges | 3 | 12-15 |
| Dumbbell Chest Press | 3 | 12-15 |
This full-body dumbbell workout will help you build lean muscle and get a stronger, more defined summer body.
9. Resistance Band Glute Workout
To target the glutes and lower body, adding resistance bands to your workouts is a powerful way to tone and shape the legs and butt. These exercises are easy to do at home and require minimal equipment, making them ideal for summer body workouts at home for men or summer body workouts for teens.
| Exercise | Reps | Sets |
|---|---|---|
| Band Glute Bridges | 15-20 | 3 |
| Band Squats | 15-20 | 3 |
| Band Lateral Walks | 20 | 3 |
| Band Deadlifts | 15-20 | 3 |
| Band Kickbacks | 15-20 | 3 |
By performing this routine 2-3 times a week, you’ll see great improvements in muscle tone and definition in your legs and butt.
Whether you’re working out at the gym, at home, or anywhere in between, these summer body workouts will help you get fit, shed excess weight, and achieve a toned physique that’s ready for the beach. Stick to a consistent routine, and you’ll be well on your way to a summer body workout that makes you feel confident and strong.
