15 Warm Weather Exercises That Will Work You Out Without Hurting You

Working out in the summer heat may not be you're idea of a good time, but there are some advantages to breaking a sweat in warmest months of the year. But exercising through high temperature requires taking some special precautions. It also means finding warm weather exercises that will work you out without hurting you. In fact, handling an outdoor summer workout with care, could amp up your overall results. As Men's Fitness magazine reported, researchers at the University of Oregon found that those who can endure the heat during exercise showed an increase in their performance and fitness levels.

This doesn't mean everyone should start going for a three mile run in the noon day heat. Hot temperature exercise should be approached with preparedness, and if you follow a few simple rules, you should be able to enjoy the exercises you love, even when it's a scorcher. According to Shape magazine, one of the best ways to cool your body is to stay hydrated by drinking enough water all day long, not just during your workout. Keep your body cool by wearing wicking clothes and slowing down your pace.

It may take some time to build up and acclimate to warm weather workouts, but starting with these 15 exercise ideas will get you motivated and ready to tackle your summer fitness.



Going for a run in the park? Add some dips to your workout, as suggested by Men's Fitness magazine. These can easily be done on a park bench or tree stump. Aim for four sets of 12 repetitions.


Explosive Pull Up

No gym membership? No problem. Let nature be your gym by using a sturdy tree branch to do Fitness magazine's explosive pull up. This exercise requires you to find a branch high enough off that ground that you must jump to reach it, then pull yourself up. This one works the quad, biceps, shoulder, and back.


Stand Up Paddleboarding

Spend an hour on a Stand Up Paddleboard (SUP) and you get the best type of cool down: a dip in the water. According to Shape magazine, working out on a SUP may seem like fun and games, but is a full body workout that will activate your core.


Beach Sprints

If you like to exercise while on vacation, let the beach be your workout inspiration. Hit the sand for three sets of 15 second sprints, with a 30 second rest in between, as suggested by the website for Body Building.


Monkey Bars

Squeeze in a quick burn when you take the kids to the playground. Women's Health magazine suggested hanging from the monkey bars while pulling your knees to your chest for an intense upper body and core exercise.



If you're looking for the perfect way to stay cool while exercising this summer, take a few laps in the pool. According to Prevention magazine, swimming burns 476 calories an hour and strengthens all your major muscle groups.


Full Workout

If you can take the heat for half an hour, take advantage of Fitness magazine's 30-Minute Outdoor workout. This includes exercises to tone and strengthen the entire body in one shot.



You can hit some trails or just putz around the city. Even if you make a few pit stops, riding a bike will give you a good workout, according to O magazine.


River Rowing

You don't have to be a pro to row crew. According to Self magazine, recreational crew classes out there, and a great way to enjoy an outdoor workout.


Hill Sprints

If you live in a hilly area, take advantage of the geography and try some hill sprints, as suggested by Men's Fitness. Thanks to gravity, you get a blast of strength training mixed in with the cardio.



Turn the basketball court into your gym for the day with three court-friendly excises. Shape suggested doing sets of sprints, lateral shoots, and side shuffles to add some extra burn to your game of hoops.



Have fun with friends while working out with a game of volleyball. AS Prevention pointed out, when you bump, set, spike, you also work arms, abs, legs, and chest. You'll be having so much fun, it won't feel like a workout.


Swing Set Planks

Don't sit and watch while the kids have all the fun at the playground, even the swing has some exercise value to offer. By placing your shins on the swing, and your hands on the ground, you can assume the plank position to work you arms and core, according to Women's Health.


Park Bench Step Ups

Finding a bench in the park may be your best piece of outdoor exercise equipment. Try park bench step ups to target abs and arms, as suggested by Fitness.


Trail Run Workout

Take to the woods with a run and workout all rolled into one. You can walk or run this integrated trail workout workout and still get the same results, according to Body Building.