Summer Workout Tips to Maximize Your Time in the Sun

May 24, 2010

In my opinion your summer workout should be brief and not interfere at all with having a blast outside.

When you are young it is easy to forget that your summers are limited in number. Believe me, at some point you will realize that this is not the case. For instance, I have 25 more summers until I am a senior citizen.

I am not sure how that happened, but one thing is for certain…I don’t plan on spending most of my summer in a gym. If your workouts are cutting into your time in the sun, then maybe this post will help.
Big Sur

[I am going on a 2 week road trip this year and a large part of it will be exploring Highway 1 and Highway 101 on the California Coast. Some of the coolest spots are located in between major destinations, which is why road trips (just about anywhere) are a blast. This picture was taken off Highway 1 in the central California Coastline.]

Would Love to Hear Readers Tips as Well

I plan on listings some strategies I have implemented over the years to maximize summer, but would love to see reader tips as well. My hope is that this will include dozens of tips to shorten the time doing structured workouts.

This will be one of those posts where the comment section will become a better resource than the actual article. I just want to get things rolling, so here goes…

Tip 1: Get Your Workout Done in the Morning

If at all possible get your workout done early in the morning before work. I am not a morning person, but it is easier to get up early when you are waking up to a sunny day.

I realize that some lucky people live in areas where it is sunny 365 days out of the year, but most of us live in climates where it is cold during winter and warmer in the summer time.

Anyway, get the workout done so you don’t miss out on BBQ’s, picnics, boating, afternoon boating, etc. For some reason, people seem to organize a lot of last-minute activities during summer afternoons…If you are in the gym, you will be unable to join your friends.

Tip 2: Use Non-Competing Supersets In Your Workout

Craig Ballantyne is the master of this technique. This article An example would be alternating dips with barbell curls -or- military presses with calf raises. This is a way to do the same amount of work in roughly 1/2 of the time. I don’t think you want to train like this year round, but it is a perfect technique for summer.

You can get the lifting portion of your workout done in 15-20 minutes if you structure this properly.

Tip 3: Skip Gym Cardio if You Are Going to Be Active Later

I would never recommend that anyone perform 2 gym workouts per day. That being said, it is actually an extremely effective way to burn body fat. In fact, a lot of actors and actresses in Hollywood do this when they need to drop weight quickly.

So why don’t I recommend it? Training twice per day sounds to me like a life obsessed with training. The way to get the benefits of a daily split workout (without becoming a gym rat) is to do a brief intense gym workout in the morning and then simply do a fun outdoor activity in the afternoon.

summer workout[I like to use Matthew McConaughey’s workout approach when summer hits. Here is his quote about exercising…”I think the body is a beautiful thing, and you should take care of it. Whether it’s going for a run, dancing or loving, my rule is break one sweat a day.”]

Tip 4: “Break One Sweat a Day”

Matthew McConaughey’s rule is a great one to follow for summer. Just really try and do some type of activity that works up a good sweat, each and every day during summer. Whether that is playing tennis, jogging, ultimate frisbee, HIIT, basketball, etc…you are on the right track.

Try your best to get in some brief resistance training 3-4 times per week (in the morning) and you will be good. If you can do something that makes you break one sweat a day you will be able to maintain low body fat without having to worry as much about structured HIIT.

Just throw in the occasional HIIT after lifting on days where you have more time.

Tip 5: Track Weekly Calories NOT Daily Calories

I’ve talked about this in my newsletter (to people who have downloaded my free report). The idea is to not worry about how many calories you eat day to day, just try to insure that your total weekly calories aren’t way too high. So for instance if you eat 3,000-4,000 calories per day on a weekend camping, simply eat quite a bit less the following 2-3 days.

When I say “track” calories, I don’t mean calorie count either (I never do that). Just eat quite a bit less early in the week and on days where there aren’t social events happening. It doesn’t hurt to have 2-3 low calorie days right after a couple of high calorie days (in fact it works pretty well in helping you stay lean).

Enjoy Life – Please Don’t Live in the Gym

I like working out, but if I could go back in time I would have trained a little less in my 20’s during the summer. I wasn’t a gym rat or anything, but I think my workouts were close to 90 minutes 4-5 times per week.

I think I was worried that I would lose strength or muscle if I didn’t do a certain amount of training. Don’t make this mistake. If it is sunny and you have the day off, you shouldn’t even be allowed to be inside of a gym past 10:00AM. Put on some shorts, flip flops, grab your beach towel, call up some friends and live a little!

Note: Do you guys spend less time in the gym during summer. Please comment and give out any other strategies or suggestions below. I can’t wait for summer.

Also…I know this site has a lot of loyal readers in OZ and this post won’t apply to them for another 6 months. Maybe I will put out another summer post for you guys in December πŸ™‚

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 58 comments… read them below or add one }

Eat Steak Lose Weight May 24, 2010 at 4:48 pm

Like all the tips. One thing I would add is to ask what the goal is. Ideally these are all just maintenance workouts, as we should have gotten cut and in top form before the season.

Most places it is cooler in the mornings, so a morning workout should actually burn a few more calories while not getting you exhausted from the heat. Also don’t forget to count the activity you do during the day into your overall plan.

Also, if you slip a bit and miss a few while experiencing great things, don’t beat yourself up too much. How many summers do any of us have left anyway?

Rafi Bar-Lev @ Passionate Fitness May 24, 2010 at 6:19 pm

Great post Rusty. I 100% agree with this – enjoy life and don’t be a gym rat. I also think workouts can be broken up during the day without losing time. (Like doing a bodyweight workout in the morning and going for a run at night.)

For the summer, my main advice is to drink a lot of water and be aware of how you feel since there’s a larger risk of heatstroke and dehydration. That’s just the medic in me speaking though. πŸ˜›



Dan May 24, 2010 at 9:11 pm

Great post Rusty. In fact, I just got done playing beach volleyball for 2 hours. Great workout and a lot of fun. I did a quick gym workout this morning. I definitely cut back on gym time in the summer. My nights after work are spent on the beach playing 2 man volleyball.

I like the quote by McConaughey. I wrote a whole post on him on my blog. I really admire his approach the life. You talk about a guy that maximizes time outdoors.

Great, great post.


Kelly@fitnessoverhaul May 24, 2010 at 9:40 pm

I agree and I am so happy that Summer is coming. Coming from someone that lives in Pittsburgh and has to live through the cold weather Winters, I love the warm weather! I try and be as active as I can and just get outside in nature and by any kind of water around. I love to kick back by a campfire on the river or to float in my kayak. I train in the morning at 5:30 am all year long, so it doesn’t matter what the weather is, I am done by 7:00am. I just wish that the Summers would last a little longer!

J May 24, 2010 at 9:42 pm

Rusty thanks a lot for your blogs they are great! Quick question, I have been cutting from 19% to now 12% at 153 lbs. I am 5’10” and started off at 176lbs. I want to cut down to about 8% or so and I am curious as to what you think I should do with my diet. FOr the past 3 months I was eating around 1500 calories a day and this past week I took a break and was eating almost 3000 a day to jump start my metabolism again. What do you think I should do now. I lift heavy 2-3 times a week and do cardio steady state 3 times a week and I usually sprint hills once or twice a week. Thanks so much and enjoy your summer

Aaron Curl May 24, 2010 at 10:55 pm

Summer time….there’s nothing better. Living in Ohio and enduring cold winters, I look forward to summer like a little kid does. I like to barefoot run to the park where I can find play sets to do bodyweight exercises on and do hill sprints in the park. Then run home and enjoy the rest of the day. So, my tip is to think like a child. The funner your workout is the less it feels like a workout.

Keith May 24, 2010 at 11:20 pm

Just Theoretically speaking, is my BMR is 2500 cals, and I eat 9500 cals in one day, a 7000 calorie surplus in ONE day, will I be two pounds of fat heavier the next day?

Darrin May 24, 2010 at 11:30 pm


As always, our philosophies on fitness and its role in our lives are exactly the same. Being healthy is a means to the end of living life to the fullest and having fun, and not vice versa.

As far as my usual summer plan this is it: I definitely spend less time in the gym, however I still get a lot of exercise in. I do this primarily by biking EVERYWHERE and swimming. I used to live in Minneapolis, which is a very bike-friendly city that has several lakes with beaches in the middle of it. (Tip: Minneapolis is one of the best cities to be in during the summer, but not many people realize this.) So all my free time was spent biking to friend’s places, to parties, to concerts, or out to the beach with a six-pack of PBR to lay on the beach and go swimming.

My routine will be a bit different this year as I am now in San Diego. I’ve been saving money on gym fees the past couple months by doing mostly bodyweight exercises such as plyometrics. I’m getting antsy to start throwing some weight around again and plan on getting back to the squats, presses, and deadlifts in the next week or two.

Next year’s summer plans… surfing lessons! I think it’s important that no matter where you live you have a sport or activity that you enjoy and can do outside, whether it’s skiing, hiking, canoeing, or anything else.

Papa Star Health May 24, 2010 at 11:48 pm

Another great article Rusty. Your outlook on life, working out, and summer are spot on. Congratulations on being able to take some extended vacations this year. You deserve it buddy!

Anyway, I agree with your approach. I also switch things up and workout in the morning during summer. When it stays light later and you have nothing to do after work the days seem to go on forever and this frees up more time for more fun events.

A good approach is to incoperate your workouts into fun events in the sun, playing basketball, going swimming, surfing, tennis, hiking etc. And you’re doing triple duty, you[‘re having fun with friends, getting tan in the sun, and working out. That’s being productive. As long as you’re getting a few sessions of resistance training your muscle won’t go anywhere.

Roland May 25, 2010 at 1:03 am

I keep a rust db set, a homemade sled, a sandbag, and a few other outdoor toys out back for sunny days. I try to get out there at least once per weekend. I have kids, and can’t always get to the gym, anyway, so the backyard, sun, and carefree “gym” equipment is the way to go.

Yavor May 25, 2010 at 2:49 am

Oh for sure man – i use non competing giant sets for my morning workout at home:

Handstand pushups, then hammer db curls, then without letting go of the weights, db shrugs. Then while resting for the next giant set, I do some chores at home.

Then in the evening I do pull-ups, dips, high bar get ups, hanging leg raises etc when walking my lab in front of my building (there’s a playground there).

Also +1 at what @Papa said πŸ™‚

ted May 25, 2010 at 6:58 am

hey Rusty im still working on dropping muscle mass…im at 189lbs and im trying to get to 170….i know you recommend steady state cardio for muscle loss but as far as diet goes im guessing i need to create somewhat of a protein deficit to cause muscle loss…so my question is if i should drop protein down to say 80 gms aday (two chicken breast) for awhile and make up the rest of my cals with good fats (avocados,mac. nuts, olive oil) since ill be using a low carb diet (below 50gm/day). Thank you

Robin H May 25, 2010 at 7:45 am

How about doing some quick upper-body resistance exercises in the morning at home and HIIT sprints later at the beach or the park? Do we really need the gym at all if our goals don’t involve extreme muscle definition? The time I looked the best, I just went out dancing a lot and skipped lots of meals. In retrospect I guess I could have done some pushups once in a while, but I still looked great. And I wasn’t 18 years old either. I was in my mid thirties and female (now 41, still female).

Daniel May 25, 2010 at 7:45 am

@ Keith

Technically you have eaten enough for a 2lb weight gain, but your body will take longer than a day to metabolise all that food – so you wont be dramatically heavier when you wake up the next day, it may catch up with you within 72 hours though.

Daniel May 25, 2010 at 7:50 am

This post couldnt have come at a better time. I have slowly fallen back into the gym rat / bodybuilding trap, and the other day it hit me that I need to stop spending all my time in the gym. Theres no point spending every waking second exercising and obsessing about your diet if your going to miss out on life because of it.
No more. From now on – 4 morning workouts per week and sensible eating for me. No more gorging on 6 meals a day and eating packets of chicken and protein shakes. Think its better to meet up with my friends for a few beers and a BBQ πŸ™‚

Cody May 25, 2010 at 8:44 am

Great article as usual Rusty, but I’m really commenting on the photo. That’s Julia Pfeiffer Burns State Park, where my wife & I were married 6 yrs ago this June 16. One of the most beautiful places we’ve ever seen! Enjoy your road trip!!

Yuri Elkaim May 25, 2010 at 9:46 am

Great advice Rusty. I couldn’t agree more. I can’t stand even the thought of going to the gym when its nice outside. I’m thinking of buying a squat rack and pullup for my patio – that’s really all I need!

Jill May 25, 2010 at 10:16 am

Great Advice! Workouts should be fun, and what is more fun then getting outside on a nice summer morning.

One thing that I warn my clients and students when they start an early AM workout routine is to be sure they hydrate and fuel early in the day. By fuel, I mean get some calories in you system before your workout. I notice that my hunger is out of control after a workout on an empty stomach. If you goal is maintenance or weight loss you need to stay ahead of the hunger.

Otherwise get outside and get moving!

katie May 25, 2010 at 11:06 am

Yea I totally agree with u rusty. in summer time u dont want to base ur life around the gym.i find it easy to keep in shape by just having fun outside, eating healthy and trying not to maintain a sedentary lifestyle . i find myself really exhausted after a day at the beach (swimming , volleyball etc). i also think that everyone should be very careful with their eating habits as we tend to eat a lot during this time and should make clever substitutions eg: instead of an ice cream eat an ice lolly/popsicle or instead of drinking soft drinks have some chilled juice .

UNFORTUNATELY, this summer i have to i gotta hit the gym every day to loose some muscle mass and hip fat, however following ur advice i have seen some positive results.

Have a great vacation….ENJOY πŸ™‚

Anna May 25, 2010 at 1:26 pm

Rusty, I would recommend doing home workouts for those people who go to the gym. Get some kettlebells and jump ropes and you can create a great workout from those (provided you know how to use them properly). Working out at home saves time and money compared to driving to the gym especially on a busy day.

Also, planning camping trips and hiking with friends is a great way to enjoy the sun and the outdoors without missing out. We’re planning to go on 2 camping trips this year. Just don’t go crazy on the booze…LOL.

I know you’re going to enjoy your trip to Cali. I live close to Hwy 101 and 1. Make sure to check out Carmel – it’s a nice town.

admin May 25, 2010 at 2:37 pm

@ Eat Steak,

Yeah…the best strategy in my opinion is to get in top condition about a month before summer starts. Then just enjoy summer while staying active. Even then, I recommend that people try to stay within “striking range” of their ideal condition year round.

@ Rafi,

Good tip on water consumption. I have been caught off guard a few times with not enough water to drink. That never feels good.

@ Dan,

2 Man beach volleyball is fun, but to much work in my opinion. I like a little 3-4 person volleyball…but true volleyball enthusiasts probably look down on it. A great workout either way.

@ Kelly,

I don’t know how you train at 5:30, but it probably feels great to be done by 7:00 AM. Slightly jealous that you are done so early (but still not jealous enough to train that early). I kind of wish I was more of an early morning person.

@ J,

Your workout sounds spot on. I would recommend eating 4-5 days of lower calories and 2-3 days of more calories. Don’t do this on a set schedule…simply eat more on the days where you are socializing…and then drop way back on regular work days. I know it sounds a little random, but it works well. Don’t be afraid to go really low-cal the day or two after a high calorie day.

@ Aaron,

I like the idea of playing. I am going to search out some rope swings within driving distance of my apartment…as well as cliff jumping areas. I always thought it would be fun to create a user-generated rope swing directory online. Maybe someday I will get around to it.

@ Keith,

Daniel is correct. It will catch up to you. It may not happen immediately but those calories will catch up. A way to avoid the negative impact is to do an Eat Stop Eat style fast the following day and a low-cal day the day after that.

@ Darrin,

I hear Minneapolis is an outstanding city with a great art and music scene, etc. I can imagine it would be a fun place in the summer. Seattle is similar in that it has many days without sun, but then blossoms in the Summer. That being said…it is REALLY hard to top San Diego. Southern Cal is highly populated for a reason…it is a beautiful area.

@ Mike – Papa Star Health,

We all deserve more vacations. I hope everyone gets to have a great summer. Life is so short and there are just too many fun things to do.

@ Roland,

Yeah…I know many people have really busy schedules. You simply just have to find something that works. Looks like you did.

@ Yavor,

That sounds like an awesome workout. I am finally getting stronger at pull ups. It took me about 6 months of focus to finally get to the point where I don’t feel like I am struggling every rep. I don’t think I will be a gymnast anytime soon, but it feels good to finally be pretty strong at such an important body weight exercise. On a different subject, I can’t get over that video you sent me of the guy in your gym jumping over the high hurdle. The same guy did a flip and almost over rotated. What a freak of nature!

@ Ted,

That sounds like a solid strategy. Keeping the carbs and calories low will do the trick. Like you mentioned a bunch of steady state cardio along with the calorie deficit will do the job.

@ Robin,

I agree that would work well. Any strategy of brief training is the way to go in the summer time.

@ Daniel,

“Think its better to meet up with my friends for a few beers and a BBQ” <— I am in complete agreement. Going to meet up with some friends tonight for BBQ chicken, rice, 2-3 beers, etc.

@ Cody,

What a small world! I am so excited to see this part of California. The last time I did a California Coast road trip I think I was 21. I will never go that long in between big road trips again. Do you and your wife live close to this area? What an amazing area.

@ Yuri,

It does feel wrong to be indoors in the gym on a sunny day, doesn't it. The only way I will be able to get myself to do this is if I am done by 10:00AM. I can't imagine working out from 12:00-1:15 on a beautiful summer day. I would love to have a big power rack with pull up bar at my place. Maybe an adjustable bench with an Olympic bar. You could do a lot with just those pieces of equipment.

@ Jill,

I think some of us are wired differently. I do much better training on an empty stomach…but if doing this made me feel terrible, I would probably eat something. That being said…I like your suggestion of "staying ahead of hunger"…good call so people don't gorge on way to many calories.

@ katie,

I tend to eat less often in summer, but when I do eat…it tends to be higher calorie foods. I find myself eating things that I don't eat often the rest of the year…Doritos, Cheetos, Pringles, Cheese Dogs, Corn Dogs, etc. I also tend to drink beer 3-4 times per week instead of just 1-2 times per week. Nothing crazy and it usually light beer. It is just hard to pass up all of the Happy Hours with outdoor patios.

@ Anna,

Yeah, my mom and dad always told me Carmel was amazing. I do plan on visiting that area.


Yavor May 25, 2010 at 2:49 pm

Yeah Rusty, that guy is an outstanding athlete. I work at a gym where I’m the only non-athlete (the other guys have been in pro sports since kids) trainer there lol. All of them kick my ass at pretty much any athletic movement. Though I managed to beat them at pushups using a little trick of my own lol!

Luke M-Davies May 25, 2010 at 3:25 pm

I love this post because I love summer in the UK (when the sun shines!)(We just had a mini heat wave in London, so not bad for May).

Here’s my favourite points/tips for summer

I’m a big BBQ fan and the summer means more bbqs – I shared my Hearty Hummus and Guiltless Guacamole recipes recently on ZentoFitness…guiltless-guacamole/

I can keep my active lifestyle varied without any effort in the summer. Tennis, Park walks, football, frisby – it can all be on the agenda without worrying about the weather. I don’t even think I’m exercising doing these things because they give you the fun factor!

Summer is often full of parties with friends, and I am glad to have intermittant fasting in my tools of combating the worry of indulging in cool beers etc. This fits nicely with not counting calories daily.

Lastly, living outside of the gym – this is the big one Rusty and really fits with my Rule Free Fitness ethos.

Thanks for keeping it real and sunny πŸ™‚


Jack May 25, 2010 at 4:31 pm

Hi Rusty,

Just a quick question about your morning routine: In addition to a morning workout, you’ve said you prepare all your meals in the morning. Great idea!

But what exactly should I do with this cooked chicken breast that I’m going to eat for dinner!? Do you cook it, throw it in the fridge, then microwave it at dinner time? What about the steamed veggies?


Raymond May 25, 2010 at 5:30 pm

Cool post love the topic! keep it all in perspective.
Anyhow the only thing I add.
I train really intensely ( in fact I purposely over train and some times fatigue) leading up to the holidays so I don’t train when I’m on holidays its my recovery.
Cause on holidays always walking or motor cycling around so active enough.
Funny I usually come back leaner!
But if I do feel like I need do something its always light like a beach run BUT if I need some thing more just a TT crazy 8 ( grab a tree branch for pullups and chins but watch those ANTS! they bite) will do with some Yoga (especially on the beach)

– the only time I drink Beer is on holidays like Kilkenny 1g sugar in 440ml for full flavoured yummy taste drink (a future post haha)
Have fun …

I highly recommend don’t work out on holidays

Sue May 25, 2010 at 9:29 pm

Thanks Rusty for being the first guy on the net to acknowledge that Aussies have different seasons to Americans:)

Chris Cannon May 25, 2010 at 11:38 pm


Great advice, though I do have to say I’ve never been a morning workout person.

I would say that although I’m pretty consistent in the gym, I tend to be more consistent in the summer b/c that’s when it’s show time at the beach! Great weather has to be the best motivator to get in the gym.


Zack May 26, 2010 at 12:16 am

Great Post Rusty! Practical and applicable as always. I have to know though, where was this picture taken exactly, it looks like the perfect escape spot destination for the summer?

Stephan May 26, 2010 at 3:09 am

Rusty can you help me?
I’m 19 year old, 5.10 and just 148 pounds
But I don’t look skinny and I lack definition and shape.
I’m really not sure what should I do this month to have a better body for summer.

Can you please tell me how should I eat and also whether I can change my body using mostly bodyweight exercises since I don’t have a gym membership nor heavy weights at home?


EmilC May 26, 2010 at 8:35 am

Awesome post rus πŸ™‚
Especially the part about working out in the morning. The good thing in the summer is that, in the morning, most people are sleeping or lounging about at home (at least my friends do), so working out at that time you dont really miss out any other potential activity.
Switching topics – i dont know if im some supposed to post this here, but i couldnt figure out where else. Whats your experience with the adonis effect? is it good for building not only big but dense toned muscle like you recommend? is it a good look (the adonis ratio)? im just wondering, because right now they have a quite SICK offer for the program, and im really considering. however, i consider you the authority on lookin good, so i wanted your input. if theres some better place to talk about this, please let me know. (sorry for the long post)

Cody May 26, 2010 at 10:21 am

In answer to your question Rusty, my wife is from Cali and I was stationed in Monterey about 100 years! We now live in FL but I retire in two weeks from the FD and are moving to a 30 acre place in Virginia where I’ll be doing a lot of Primal workouts :-).
We will get out to Big Sur in about 4 years for our 10th! Don’t wait so long next time to get out & explore this beautiful country of ours!

Ben Hallistor May 26, 2010 at 4:02 pm

Hey cool story man. Yeah, tracking daily calories makes life look grim. You should definately track them by week.

Mike May 26, 2010 at 7:16 pm

Awesome post Rusty! Got me motivated to get outside and run on this beautiful day. Quick question though: I’m 5’8 and down to 163, but my body seems to want to store most of my fat in my butt and thighs. I’m not loving the look of it and I’d like to balance out my torso and lower-body without having to gain weight up top. Any ideas on how to shed stubborn lower body fat?

will May 26, 2010 at 11:45 pm

great post Rusty (as always)

Even though im in Oz and approaching winter as you mentioned its still always good to think about how your going to approach the summer months.

Last summer i would say i spent too much time in the gym because its only my second year of training and i was a bit too determined to make progress. This year i think i will concentrate on maintaining low body fat while developing ‘harder muscles’ and then 8 weeks out from the warmer months keep the diet and exercise strict, so the summer months can be enjoyed with minimal brief morning workouts in the gym.

I think summer is a great time to use the one meal a day approach as you are having fun all day lying on the beach, playing sports and hanging with mates and almost forget about eating until night time (dont forget water though).

Thanks as always for your time and motivation.

Meg May 27, 2010 at 11:40 am

My strategy that kinda goes along with your post in that I prefer to jog along the beach in my swimsuit. My workout is better and more often if I know random people are going to get the chance to judge me! πŸ˜€

Your vacation plans sound awesome. For Mother’s Day the fam and I stopped at 7 tiny beaches we’ve never been to on Oahu. The kids found a variety of shells to make into a beautiful necklace for me. Time exploring together easily beats out a fattening Mother’s Day brunch.

Have a GREAT summer!

James May 27, 2010 at 7:48 pm

Man I look forward to winter, rusty I live in Singapore and it’s 95% humidity and 35c high during the day and 25c low at night EVERYDAY. That’s what happens when you live 60 miles north of the equator there are no seasons. what I wouldn’t give to go for a run in 5c or something.

Blondie May 28, 2010 at 2:33 pm

I def spend less time in the gym in the summer. The second it started being nice out, i started skipping spin class to run outside. I HAVE to be outside after work now. I feel like im cheating myself if I go inside to the dark gym. And now I feel like im waisting money on my gym membership =(. But where i live, we have rainy summers so, i will go inside on those days. but still.

healthyway weightloss center May 28, 2010 at 8:16 pm

great post. summer time is the best time to burn some fat in our body. due to the summer heat we could easily burn them just by jogging regularly. We could monitor our weight weekly so we can see if there’s a progress in what we’re doing.

John May 29, 2010 at 12:51 pm

WORK OUT OUTSIDE! Find a workout which required minimal equipment and do it out in the sun! If you usually run on a treadmill, get out and run outside. This way you can top up the tan and top up the muscle :D. Make sure you stick on some suncream though.

You can also be quite original with this, Tree branches or part of the A frame of some kids playarea equipment could easily become a pull up bar or dipping bars (make sure you’re not gonna break it, obviously).

If the weather is nice, you could cycle to school/work instead of bus if you’re close enough, and this could be your daily cardio sorted πŸ˜€ May 30, 2010 at 12:15 am

Another great summer workout tip is to do your strength training workouts outside. Instead of going to the gym take a pair of kettlebells, dumbbells, etc. to your favorite park and train. You can do any type of exercise you choose with the equipment you own. The key is to make things fun. Do as many kettlebell swings as possible in 15 minutes, drag weights for distance, do as many deadlifts as possible for time. You get the point. Another way to make it fun is to get your friends together for the workout.

athlete and strength coach Dan John writes about training this way with great results. Arnold used to train this way too with his friends and his results speak for themselves.

In addition to being a fun and unique way to train you’ll also get a nice boost of healthy vitamin D from this type of workout too.

Doug May 30, 2010 at 4:39 pm

Just finished an outdoor workout consisting of KB Snatches + 15 yard hill sprints + pushups + chinups off of a tree branch + 1 Leg BW Deadlifts

Only prob was the sunscreen getting in my eye…ouch

Miguel June 1, 2010 at 4:32 pm

Hey rusty, how bout posting a picture of yourself so i can see what to expect following the advice in your site and e-books. Would be much appreciated as its easier to follow advice from someone who looks the part. Cheers & enjoy the summer.

Daniel June 2, 2010 at 7:22 am

@ Miguel

Click on the “about” tab at the top for pics

Marc Feel Good Eating June 2, 2010 at 4:10 pm

Great post Rusty. I had to chime cuz even here in Naples…it’s still summer for us and the weather and balmy breezes are awesome!!

It must be natural for people here….cuz the gyms are empty after 10 am. Early workouts and then time for play and cold beers πŸ˜‰

I like to combine both in the summer…my new love; SUP (stand up paddle boarding) great full body workout, and you’re out in the sun, dolphins swimming underneath you…it’s incredible.

You did scare me with this post…only 25 summers left? I really don’t like that thought. Leaving the office early on that note!

Cheers and hope all is well with you. Enjoy that summer vacation.
One tip, book yourself a nice bed and breakfast in Carmel. They are some of the best in the country, or yet even better, go ahead and splurge big and take the misses for one or two night stay in Big Sur’s Post ranch. It’s my favorite It’s a once in a life time….trust me (and I’ve traveled a good amount in my life)


Miguel June 3, 2010 at 5:45 am

Alright bro, thank you

Adam Martin June 7, 2010 at 12:25 pm

Good post. I really like the piece about getting in and out early in the morning.

Marc June 11, 2010 at 2:26 pm

Summer workouts are meant to be fun. I would like to incorporate your philosophies into my training program. I would like to workout 6 days per week without overtraining. I am thinking along the line of upper body 3 days (body weight) and lower body 3 days HIIT sprints). My main goal is to lower my BF. I want to lose 15 pounds in 3 months is that realistic?

BCT June 13, 2010 at 10:13 am

Great and timely post Rusty. I’m in total agreement. Reduce time between sets + Increase intensity = Less Time Working Out

Personal Training Melbourne June 29, 2010 at 7:45 pm

Great article, Summer is a great time to get fit and do it in the great outdoors, but always good to get a jump start in the winter so by summer time you are even more fit to get a better beach body!

Adria July 1, 2010 at 1:28 am

Awesome Article! I have always loved your site and have followed it since I started my own (Fit tip . Keep up the amazing work!

delarius July 25, 2010 at 12:47 am

I totally agree! I googled this to see if I was the only one who slacked off during the summer months. Its not only that I want to enjoy the summer, I usually feel drained in the summer because of the heat, and to walk out of the gym sweaty in 100 degree weather is no fun…

Virtual World Fitness July 27, 2010 at 6:08 am

Great article with intuitive ways to stay in shape. Engaging in outdoor activities not only allows for an excellent workout, but it is also entertaining to the mind! I’ve encountered numerous people, who burn more calories doing similar outdoors activities as opposed to the “normal” gym routine, without even noticing their intensity. At we admire the commitment to fitness and health.

Christina Moore August 23, 2010 at 12:25 pm

I’m loving these tips! The summer is the perfect time to take advantage of working out outdoors and not spending so much time at the gym. I’m a huge advocate of taking a run on the beach or going for a hike with friends. Why not switch up your routine?

jogging tips February 7, 2011 at 4:22 pm

If you’re doing a high intensity workout routine and it is scorching hot outside, staying indoors with the A/C on might be the best bet.

RW June 9, 2011 at 2:47 pm

I don’t mind the gym in the summer, NYC is sweltering!

Toni August 24, 2011 at 9:40 am

I’m naturally a morning person so waking up all summer to run at 5 a.m. has been so easy for me. The mornings are quiet and cool too. I’m done with my workout by 6 a.m. I’m going to miss running when the snow comes in another couple of months. I used to roll my eyes at people who exercised outdoors because I didn’t really think it was exercise unless you were inside at a gym on a machine but this summer I decided to “think outside the box”. Note to self: move to a warmer climate.

Great post, Rusty.

personal training melbourne August 30, 2011 at 11:34 pm

Great article! My personal training clients love training outdoors, they say they feel better and look forward to training than training indoors.

Phillip October 31, 2011 at 8:44 am

hi ,
i signed up for the visual impact course !
why isnt ‘non competing supersets’ used , especially in the 2&3 phases. i read the comment from Rusty that this is a good summer workout, saving time etc, but not recommended all year round. is this because the squeezing and irradiation qualities will suffer without rest ?

thanks Phil

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