With the right mix of quick workouts, hydration, and nutrition, your summer fitness journey can be both enjoyable and effective. All it takes is 20–30 minutes a day to stay fit, fresh, and feeling your best, says expert.

Summer might bring sunshine and longer days, but it also adds the pressure of juggling vacations, social events, and rising temperatures, all while trying to maintain a consistent fitness routine.
Summer brings sunshine and longer days, however, it also makes sticking to a fitness routine harder.

Between vacations, busy social plans, and the heat, it’s easy to lose track. It is time when you are juggling more, and sometimes working out just doesn’t fit in. Staying active takes a bit more effort and flexibility during this time of year.

Nevertheless, the key to staying active isn’t working out harder but smarter. “Quick and fun workouts are ideal for people who want to feel refreshed and energised without spending hours in the gym,” says Drishti Chhabria, Founder & Chief Experience Officer, Orangetheory Fitness.

Summertime often means tighter schedules and lower energy levels. Long workouts can be draining in the heat, leading to burnout and inconsistent routines. This is where short, high-impact exercises come in. “It’s about finding the right balance, something efficient that gives results without exhausting you,” says Chhabria.

A blend of bodyweight training, resistance-based moves, and cardiovascular bursts not only helps maintain fitness levels but also boosts mood and keeps you feeling energised. Moreover, many of these routines are equipment-free and location-flexible, meaning you can squeeze them in at the park, your living room, or even while traveling. Add hydration and light, nutritious meals to the mix, and you’ve got a holistic wellness plan tailored for summer.

Chhabria suggests a few effective and enjoyable exercises you could try this season:

• Interval training: High-Intensity Interval Training (HIIT) is perfect when time is tight. Alternate short bursts of intense activity with brief rest periods. “It improves calorie burn even after the session ends, making it great for busy people,” says Chhabria. Try 30 seconds of sprinting followed by 30 seconds of walking, repeat for 10-15 minutes.

• Full-body bodyweight exercises: Use your body as resistance to strengthen and tone This circuit boosts your heart rate while targeting multiple muscle groups. “Perform lunges (3 sets of 10 reps per leg), burpees (3 sets of 8–10 reps), and bodyweight squats (3 sets of 12–15 reps) to engage your legs and core. Add high knees (3 sets of 30 seconds) and mountain climbers (3 sets of 30 seconds) to keep the intensity up. This full-body workout requires no equipment and delivers great results,” , says Chhabria.

• Resistance band routines: Compact and versatile, resistance bands are ideal for summer travel or home workouts. Use them for bicep curls to build upper body strength and resistance band squats to engage your lower body and core. “Bands add just the right amount of resistance to make your workout challenging and efficient,” says Chhabria.

Don’t forget to hydrate and eat smart:

Drink plenty of water, especially if you’re sweating it out outdoors. Opt for electrolyte-rich fluids and meals that are light and hydrating like fruit salads and smoothies. This not only aids recovery but also boosts performance.