During these hot summer days, it’s less enticing to be outdoors, let alone workout. But don’t let that derail your fitness routine if you’re used to being active in the sun. Working out indoors can be just as effective and safer in times of extreme heat waves.
If you don’t have access to a gym, no worries. We’ve got you covered. Here’s an at home workout plan (without equipment) for when it’s just too dang hot out.
At Home Workout Plan Without Equipment
This no equipment at home workout plan targets different muscle groups to make sure you’re getting a full-body workout for the week.
We recommend aiming for 150 minutes or more of activity per week. A well-rounded exercise routine will incorporate both cardio and strength training, as well as active recovery sessions, such as yoga or stretching.
Coach’s notes: If you haven’t exercised in a while, try gradually working your way up to these recommendations. Allowing 24–48 hours between strength training workouts gives your muscles a chance to rest and repair, so that you can make the most of your workouts.
Lower Body Strength Training
Work your legs and booty with this lower body strength workout.
Get the heartrate up and work the middle with this workout!
Relax and unwind with this restorative yoga sequence.
Upper Body Strength Training
Tone and strengthen your upper body with this quick workout.
Cardio Kick & Sculpt
This energizing cardio workout will tone and sculpt your full-body.
Final Thoughts: Good At Home Workouts For When It’s Too Hot Out
We’ve covered how you can still get a good at home workout during the heatwave, but if you’re itching to get outside, here are some tips to help you workout safely:
- Stay hydrated by sipping water throughout the day.
- Get in an early morning workout when it’s less hot.
- Exercise in cooler areas like the beach or shaded trails.
- Wear sweat-wicking clothes that have cooling features
- Go for shorter vs. longer workouts (e.g. HIIT vs. long distance running).
If you want more good at home workouts, or a customized home workout plan, try Yes Health for free for 14 days to see what your health coaching team recommends for you.
Yes Health is a low-cost, weight loss and diabetes-prevention program committed to helping everyone live healthier, happier lives.