Summer fitness in a flash: effective workouts in just 20 minutes

It's the height of summer, the sun is shining, and you want nothing more than to enjoy the wonderful weather. At the same time, you also want to stay in shape or work on that transformation you've been dreaming of for so long. How do you combine all of that? The good news is that long hours at the gym aren't necessary to get results. In this blog post, Rémon Koetje, Lifestyle Coach and Trainer at Happy Bodies, explains how to get the most out of your summer training with short but powerful workouts.

Effective summer training: less is more

Summer is the perfect season to be active. We swim, walk more, and enjoy other outdoor activities. That's why it's smart to keep your workouts short and sweet. This way, you'll conserve energy for all the summer fun and stay in shape.

The power of short, intense workouts lies in focus. Instead of tediously shuffling from machine to machine, you kick your body into high gear for 20 minutes. This boosts your metabolism, builds muscle mass, and burns fat—even after you've stopped exercising. This so-called afterburn effect makes short training sessions so effective.

The summer-proof interval training: only 15 minutes

One of my favorite summer workouts is a simple interval training session that you can do anywhere—even on the beach or in a hotel room on vacation. All you need is a timer on your phone.

Start with two minutes of easy cardio to warm up (jogging in place or jumping jacks). Then do this cycle four times:

• 30 seconds of squats (as deep as possible, making sure your knees don't go past your toes to avoid injury)
• 30 seconds of push-ups (you can also do this on your knees if it's still too hard from the floor)
• 30 second plank (keep your body straight like a plank, supporting yourself on your forearms and toes) – make sure your back doesn't sag or rise too high, engage your abs and keep your neck in a neutral position
• 30 seconds of mountain climbers (in plank position, alternately bring your knees to your chest, as if you were running)
• 30 seconds jumping jacks (jumping exercise in which you open and close your legs sideways while simultaneously raising and lowering your arms above your head)
• 15 seconds rest

Finish with a 2-minute gentle cool-down and stretching. This will only take you 15 minutes total, but your whole body will have worked.

The circle of power for a rapid transformation

If you have access to some basic equipment or weights, try this 20-minute strength circuit. The principle is simple: perform each exercise for 45 seconds, rest for 15 seconds, and then move on to the next. Do the full circuit 3 times:

• Goblet squats with a weight or water bottle
• Lunges (45 seconds per leg)
• Push-ups or planks
• Bent-over rows with weights or water bottles
• Shoulder press with weights
• Core exercise of your choice (bicycle crunches, Russian twists)

This workout activates all the major muscle groups in your body. The pace keeps your heart rate high, so you work on your strength and fitness simultaneously.

Early morning sessions: the hidden superpower

A training tip that few people apply: take advantage of the cooler morning hours. By getting up early and doing your workout right away, you avoid the heat of the day. Plus, a morning session gives your energy levels a huge boost for the rest of the day.

Your metabolism is running at full speed after a morning workout, helping you burn more calories all day long. Your body also produces more testosterone in the morning – the hormone responsible for muscle building and recovery. As a bonus, you have the rest of the day to enjoy the summer weather!

The challenge: consistency over perfection

The secret to a successful transformation isn't a single, perfect workout, but perseverance. Keep training consistently. This is especially challenging during the summer, with all the temptations and vacation interruptions.

So, schedule your short workouts as non-negotiable agreements with yourself. Three 20-minute sessions a week is better than one hour. This is something you can maintain, even during busy summer days or holidays.

Another tip: make your workouts fun! Exercise outdoors if possible, vary your exercises, and reward yourself afterward with something refreshing, like a small arugula, homemade iced tea without sugar, or a cooling dip. After all, the best workout is the one you actually do.

Get started today

Want to learn more about how to train effectively, even with a busy summer schedule? At Happy Bodies, we're happy to help you create a personalized plan that perfectly matches your goals. Two 35-minute workouts every ten days in our Milon Circle are enough for fantastic results. Even if you have physical complaints, we ensure a safe and effective program.

Do the membership test and sign up for a free personal introductory meeting. We bet you'll be hooked right away!