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When the summer hits, you might be tempted to take your workout inside, where air conditioning and a lack of direct sunlight can help keep you cool. But if you’re the kind of person who loves to get outside whenever the sun is shining, you don’t have to be afraid of breaking an even bigger sweat than usual in the scorching summer heat. Try these four exercises in the heat for a workout that’ll get your heart pumping and your muscles working even on the hottest of days!
1. Go to the beach, but don’t just relax, part 1
When you think of the beach, you probably think of slathering yourself in sunblock, kicking back on a beach towel and soaking up the sun’s rays, and cooling down in the splash of ocean water. Instead, try running on the beach rather than just relaxing! Research has shown that the impact of your legs on sand is, in the long term, far less stressful on your body than the usual pavement or asphalt on which you probably run. Plus, since sand exerts more resistance on your legs, your glutes, quads, and hamstrings will all get a stronger workout.
2. Go to the beach, but don’t just relax, part 2
Don’t just try to catch the waves when you run into the water. The ocean offers a natural, massive space for swimming, which is a fantastic full-body workout you can’t do outside at other times of the year. Swimming elevates your heart rate and works your legs, shoulders, arms, and other parts of your body. Just be careful of ocean currents – swim in the direction of the current and learn how to escape dangerous riptides. If you can’t make it to the beach, or you want a current-free body of water, your local outdoor pool is always an option!
3. Take a hike
Put your hiking shoes on and take a trip to the nearest hiking spot. A couple of hours on the trail is certain to challenge your body in ways that ordinary terrain can’t, even if you keep your pace casual. If you have more than a couple of hours to spare, make a full day of your hike to really maximize the potential of your summer workout. Just be sure to bring plenty of water and snacks – hiking trails tend to carve paths distant from most places you might go when you’re thirsty or hungry.
4. Enjoy a power walk
You don’t have to run to get your heart rate up! If you want to get moving in the heat without breaking too strong a sweat or dehydrating too rapidly, a power walk will do the trick. Simply walk at a pace that’s a good bit faster than your normal walking pace but doesn’t quite reach jogging, running, or sprinting speeds. You’ll find your heart pumping in no time as you soak up the sun without getting drenched.
What are your favorite exercises to try in the heat? Share your thoughts in the comments!