6 Summer Body Workouts For women


With summer just around the corner, many women are eager to shape up and achieve their ideal summer bodies. While aesthetic goals are subjective and personal, staying fit and healthy is important for overall well-being. Incorporating cardiovascular exercises, strength training, and full-body workouts into your fitness routine can help you achieve your desired summer body. In this article, we'll explore six effective workouts that are tailored specifically for women.



1. High-Intensity Interval Training (HIIT):

High-Intensity Interval Training (HIIT) is an excellent cardiovascular exercise for women. HIIT exercises include short eruptions of extreme action followed by brief recuperation periods. This type of exercise not only helps you burn calories but also increases your metabolic rate, leading to fat loss and improved cardiovascular fitness.



For a simple HIIT workout, alternate between 30 seconds of high-intensity exercises like burpees, jumping jacks, or mountain climbers, and 30 seconds of rest. Repeat this cycle for 15-20 minutes. HIIT workouts are time-efficient and can be performed at home or in the gym.



Vegan Recipe: Pre-Workout Energizer Smoothie


- 1 ripe banana

- 1 cup almond milk

- 1 tablespoon almond butter

- 1 tablespoon chia seeds

- 1 tablespoon hemp seeds

- 1/2 teaspoon cinnamon




  1. In a blender, join every one of the fixings.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy this energizing smoothie about 30 minutes before your HIIT workout.



2. Strength Training:

Strength training is crucial for women to build muscle, increase bone density, and boost metabolism. Contrary to the common misconception that lifting weights will make women bulky, it actually helps sculpt a lean and toned physique. Incorporate exercises such as squats, lunges, deadlifts, push-ups, and dumbbell rows into your strength training routine.



Begin with lighter loads and steadily increment the opposition as your solidarity moves along. Aim for 2-3 strength training sessions per week, allowing at least one day of rest between sessions to allow your muscles to recover and grow.



Vegan Recipe: Post-Workout Protein Bowl


- 1 cup cooked quinoa

- 1 cup mixed greens

- 1/2 cup chickpeas (cooked or canned)

- 1/4 cup sliced avocado

- 1/4 cup cherry tomatoes, halved

- 1 tablespoon pumpkin seeds

- 1 tablespoon tahini

- Juice of 1/2 lemon

- Salt and pepper to taste



  1. In a bowl, arrange the cooked quinoa and mixed greens.
  2. Top with chickpeas, sliced avocado, cherry tomatoes, and pumpkin seeds.
  3. Drizzle with tahini and lemon juice.
  4. To taste, add salt and pepper to the food.
  5. Enjoy this protein-packed bowl after your strength training session to aid muscle recovery and replenish energy.



3. Circuit Training:

Circuit training combines cardiovascular exercises with strength training, offering a full-body workout in a short amount of time. It involves performing a series of exercises back-to-back with minimal rest between each exercise. This workout helps burn calories, improve cardiovascular fitness, and enhance muscular strength and endurance.



Create your own circuit by selecting 5-8 exercises targeting different muscle groups, such as squats, lunges, push-ups, planks, and jumping rope. Perform each exercise for a set amount of time or a certain number of repetitions before moving on to the next exercise. Complete the entire circuit 2-3 times, resting for 1-2 minutes between circuits.



Vegan Recipe: Pre-Workout Energy Balls




 1 cup dates, pitted

- 1 cup almonds

- 2 tablespoons cocoa powder

- 1 tablespoon chia seeds

- 1 tablespoon maple syrup

- 1/2 teaspoon vanilla extract

- Pinch of sea salt

- Shredded coconut (for coating)



  1. In a food processor, combine dates, almonds, cocoa powder, chia seeds, maple syrup, vanilla extract, and sea salt.
  2. Process until the mixture forms a sticky dough.
  3. Roll the mixture into small balls using your hands.
  4. Roll the energy balls in shredded coconut to coat.
  5. Place the energy balls in an airtight container and refrigerate.
  6. Enjoy a couple of these energy balls about 30 minutes before your circuit training workout for a quick and nutritious energy boost.



4. Swimming:

Swimming is an excellent low-impact cardiovascular exercise that engages the entire body. It not only burns calories but also tones muscles, improves flexibility, and enhances lung capacity. Whether you're doing laps in the pool or participating in water aerobics classes, swimming provides a refreshing way to stay fit during the summer months.



Try different strokes like freestyle, breaststroke, or backstroke to target different muscle groups. Aim for at least 30 minutes of swimming 2-3 times per week to reap the benefits.



Vegan Recipe: Post-Swim Refreshing Smoothie Bowl



- 1 frozen banana

- 1 cup frozen mixed berries

- 1/2 cup almond milk

- 1 tablespoon chia seeds

- Toppings: sliced fresh fruits, shredded coconut, granola



  1. In a blender, blend the frozen banana, frozen mixed berries, almond milk, and chia seeds until smooth and creamy.
  2. Pour the smoothie into a bowl.
  3. Top with sliced fresh fruits, shredded coconut, and granola.
  4. Enjoy this refreshing and nutrient-packed smoothie bowl after your swimming session to replenish fluids and provide essential vitamins and minerals.



5. Pilates:

Pilates is a fantastic full-body workout that focuses on strengthening the core, improving flexibility, and enhancing body posture. It incorporates controlled movements and emphasizes breathing techniques to engage deep muscles. Pilates exercises target the abdominal muscles, back, hips, and glutes, resulting in a sculpted and toned physique.



Attend a Pilates class or follow online tutorials to learn various exercises like the hundred, single-leg stretches, and the plank. Aim to practice Pilates 2-3 times per week for optimal results.



Vegan Recipe: Pre-Pilates Protein Pancakes


- 1 ripe banana

- 1/2 cup rolled oats

- 1/4 cup plant-based protein powder

- 1/4 cup almond milk

- 1 tablespoon ground flaxseeds

- 1/2 teaspoon vanilla extract

- Coconut oil (for cooking)

- Toppings: sliced fruits, nut butter, maple syrup



  1. In a blender, combine the ripe banana, rolled oats, plant-based protein powder, almond milk, ground flaxseeds, and vanilla extract. Blend until smooth.
  2. Heat a non-stick pan over medium heat and lightly coat with coconut oil.
  3. Pour small portions of the batter onto the pan to form pancakes.
  4. Cook for a few minutes until bubbles appear on the surface, then flip and cook for another minute.
  5. Repeat with the remaining batter.
  6. Serve the protein pancakes with your favorite toppings such as sliced fruits, nut butter, or a drizzle of maple syrup.
  7. Enjoy these protein-rich pancakes before your Pilates session to provide sustained energy and support muscle development.



6. Outdoor Activities:

Take advantage of the warm weather and engage in outdoor activities that provide both cardiovascular and full-body workouts. Activities such as hiking, cycling, jogging, or playing a sport like tennis or basketball not only burn calories but also offer a refreshing change of scenery.



Mix up your routine by alternating between different activities throughout the week. Aim for at least 150 minutes of moderate-intensity cardiovascular exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by the World Health Organization.



Vegan Recipe: Post-Workout Hydrating Watermelon Salad


- 4 cups cubed watermelon

- 1 cucumber, diced

- 1 cup cherry tomatoes, halved

- 1/4 cup fresh mint leaves, chopped

- Juice of 1 lime

- 1 tablespoon extra-virgin olive oil

- Salt and pepper to taste




  1. In a large bowl, combine watermelon cubes, diced cucumber, cherry tomatoes, and chopped mint leaves.
  2. In a separate small bowl, whisk together lime juice, extra-virgin olive oil, salt, and pepper.
  3. Pour the dressing over the watermelon mixture and toss gently to combine.
  4. Refrigerate for 15-20 minutes to let the flavors meld.
  5. Enjoy this refreshing and hydrating watermelon salad after your outdoor activity to rehydrate and replenish essential nutrients.




Achieving a summer body involves a holistic approach that includes cardiovascular exercises, strength training, and full-body workouts. Remember to stay consistent, set realistic goals, and listen to your body. Incorporating these six workouts into your fitness routine can help you improve your cardiovascular fitness, build strength, and achieve a healthy and toned physique. Embrace the summer months with confidence and enjoy the benefits of a fit and active lifestyle.