Guide to Summer Workouts
Is it too late to work for a "beach body"?
Summer is here, and it’s time to hit the beach with confidence. But what if you’re not quite ready to strut in your swimsuit? Don’t worry—we’ve got you covered. With a good diet and consistent exercise, you can achieve your ideal summer body in just a few weeks.
Finding your fitness groove
One of the biggest challenges of sticking to a workout routine is finding a program you enjoy. When you love your workout, staying motivated becomes much easier. A varied regimen that includes a mix of challenging and fun exercises will keep you engaged and committed, even after you’ve reached your goals.
Making daily cardio a habit
The first step to shedding those extra winter pounds is to incorporate daily cardio. Cardio exercises, whether done with equipment or not, are highly effective at boosting metabolism, burning fat, and promoting weight loss. The beauty of cardio is its flexibility—you can run around your neighborhood, follow a workout video at home, do a quick circuit in the backyard, or hit the gym.
High-Intensity Interval Training (HIIT) and traditional cardio workouts are excellent for getting your heart rate up and burning calories. If you prefer structured equipment workouts, a treadmill or an exercise bike might be your style.
Starting your workout with 30 minutes of cardio can energize you and warm up your body. If you find high-intensity cardio too exhausting, consider interval training or shortening your cardio sessions to maintain stamina.
Building muscles
Strength training is essential for muscle growth and definition. You can perform strength exercises at home with free weights or at the gym with machines. To maximize results, focus on different muscle groups on different days. For example, work on your legs on Monday and your back and shoulders on Tuesday. This split routine allows your muscles to rest and recover, reducing fatigue.
For beginners, start with light weights and gradually increase as your strength improves. Dumbbells, kettlebells, and multi-stations are great starting points. If you’re more experienced, challenge yourself with barbells and power racks. Remember, lifting heavier weights with fewer reps increases muscle size (hypertrophy), while lighter weights with more reps improve muscle endurance. Always maintain proper form to maximize your workout and prevent injuries.
Eating right
Exercise alone won’t get you the summer body you want; a balanced diet is crucial. Eating three substantial meals a day will keep you full longer and reduce the temptation to snack. Plan your meals weekly to stay on track with healthy eating.
Staying hydrated is also key. Drinking water helps burn more calories and keeps you feeling full. Aim for at least 2 liters of water per day to stay well-hydrated, energized, and focused during workouts.
Crafting your workout plan
Achieving a summer body starts with a workout plan that you enjoy and that aligns with your fitness goals. Set up a seven-day schedule with a variety of exercises that can be done at home. Adjust the number of reps and pace according to your fitness level. Choose weights that challenge you while allowing you to maintain proper form. Each circuit should take between one and fifteen minutes, with two rest days to let your body recover.
Good luck on your journey to a fitter, healthier you! Stay committed, stay motivated, and enjoy the process. Summer awaits!
Check out our top 3 machines for a varied training!
Commercial SMART Treadmill C-99
- Motor: 3.5HP
- Incline: automatic, up to 15%
- Speed: up to 20kmph
- Running surface: 58 x 145cm / 23 x 57 inch
- Maximum user weight: 150kg
The Commercial SMART Treadmill C-99 brings home gym equipment to the next level. This next generation, commercial-grade model comes with all of the features you would expect in a robust treadmill: hydraulic folding system, wheels for easy movement, self-lubricating system for zero maintenance, 16-inch screen with a multimedia player, and much more. The 3HP motor allows you to achieve high speeds but more importantly, it guarantees that your motor will not be under pressure even when used frequently, hence ensuring a long life span. Pre-set workout programs make planning your run a breeze, and the automatic incline allows you to simulate hills without any set-up hassle.
Commercial Exercise Bike B-55
- Flywheel: 20kg
- Levels of resistance: 32 levels
- Maximum user weight: 150kg
- Bluetooth: no
Introducing the B-55 – a sleek, commercial-grade exercise bike. With magnetic resistance, 32 motorised levels and 17 pre-set program profiles, it offers a versatile scope of workouts both at home and in a gym setting. The console lets you see all the vital workout information at a glance – including time, speed, distance travelled, RPM (rotations per minute), calories burned, pulse and more. The non-rust aluminium body and transportation wheels make caring for the exercise bike and moving it around a breeze, while rubber adjustment feet protect your floors from scratches. Supporting weights of up to 150kg, this bike is a robust workout companion for any aspiring cyclist.
SMART E-77 Magnetic Cross Trainer
- Resistance System – Electric Magnetic Brake
- Extra Large Pedal – 136*360mm
- Skid-proof Pedal
- Console functions – Time, Speed, Distance, RPM, Calories, Recovery, Pulse, Body Fat, 12 Program Profiles, USB (Charger), Watts
- Built-in Heartrate monitor
- Dial Control Function
- A Bluetooth function that works with the following apps – Fitshow, Zwift, Kinomap
- Tension levels – 32 motorised levels
- Two-way Fly wheel – Two-way transmission flywheel, for a better user experience
- Flywheel – 7kg or 15.5lbs
- U-shaped fixed handlebars with a pulse sensor
- Transportation wheels – Easy to move and will not damage flooring
- Rubber adjustment feet – Suitable for all kinds of floors, stable and does not damage flooring
- Step distance – 381mm
- Console -LCD
- Crank – 15″, 3PCS
- Sleek and modern design commercial cross trainer
