5 Exercises for Staying in Shape All Summer Long

The best no-equipment exercises for summer

Summer isn’t over yet! Take advantage of it by doing some workouts outside, whether that’s in a park, your backyard, or the beach. Here are the five best exercises you can do anywhere, that’ll help you stay in shape all summer long.

1. Burpees

Stand with your feet shoulder-width apart
Squat as you keep your knees behind your toes
Put your hands on the ground
Kick your feet back
Move into a push-up position, arms straight
Lower your chest to the ground by bending your elbows
Straighten your arms as you jump into a squatting position
Leap as high as you can as you reach your arms upward
Land gently with your knees slightly bent
Repeat the sequence as many times as you can for one minute
Note: If you have knee issues, just removing the “jumping” from this move—walk your feet out into the push-up position, walk them back up into a squat and raise yourself onto your tip toes for a low-impact option!

2. Mountain climber

Assume a push-up position: arms straight and hands directly under your shoulders
Walk your feet forward, staggering them so your right knee is bent under your chest and your left foot is behind you with your knee slightly bent
Push powerfully into your legs
Switch position by bringing your left knee in and extending your right leg
Alternate legs
Repeat for one minute

3. Toe-touch kick

Stand with your feet shoulder-width apart and your hands overhead
Lace your fingers
Do a high forward kick with your right leg
Bring your hands down to meet your toes
Repeat this sequence with your left leg
Alternate this way for one minute

4. Shadowboxing

Stand with your feet shoulder-width apart
Step your right leg about one foot-length back, so you are in a staggered position with left foot forward, right foot back (reverse this if you are left-handed)
Make fists as you bend your elbows
Bring your fists before your face in a boxer’s pose
Keep your elbows close to your body
Punch straight out in front of you with your left fist, then your right
Bend your knees and lower your stance to hit low
Hook punch by curving to the side
Mix your punches and keep moving
Move your head and shoulders back and forth as if you were dodging punches
Keep your knees bent
Shift your weight as you bounce on the bottoms of your feet
Continue for one minute

5. Elevated feet crunches

Lie on your back
Extend your arms overhead
Flex your feet
Rest your heels on a wall or your calves on a bench
Situate your legs 45 degrees to the ground
Tuck your chin to your chest
Engage your abs
Bring your arms forward as you try to touch your toes
Return slowly to your starting position
Do 12 reps

References

“Bikini Body Workouts,” Fitness, August 23, 2014.
“Get a Bikini Body That Rocks in 3 Weeks: Training Plan,” Women’s Health, May 4, 2012.
“Keep Your Bikini Body Workout,” Shape, January 1, 2017.
“The 28-Day Bikini Workout Plan,” Muscle & Fitness, April 26, 2016.