Weightlifting for a Summer Body

Want to know the secret to a great summer body? Hint: it’s strength training!

Even though summer is already here it’s not too late to begin to add strength training into your workout routine. It’s possible to see new muscle definition in as little as 4 weeks, so the best time to start strength training – is right now.

Weight Training Tips

When weight training for a summer body, there are some practices to keep in mind to ensure you’re getting the most out of your work. Here are our top tips for weightlifting for a summer body:

Speed Up Your Workouts

If your goal is to tone up fast, shorten your rest times between sets to 30-seconds max. The reason for this is it will keep your heart rate up (similar to HIIT workouts), and the less time your body has to calm down, the more calories you’ll burn in a shorter amount of time. Of course, if you’re feeling winded or in pain, pause your workout and resume when you’re feeling better. 

Add Weight to Core-Focused Exercises

If one of your goals is to tone and slim your stomach try adding more resistance to your core exercises. For example, you can do planks with a dumbbell pull-through, wall ball sit-ups, renegade row, seated Russian twists with a kettlebell or other weight, or standing weighted twists.

Do More Lower-Body Moves

Working out your lower body has a number of benefits. Not only will you strengthen and tone your glutes and quads (which means a toned, stronger behind!) but you’ll be able to do some spot toning that will help improve your metabolism. The reason lower body workouts are so beneficial is that these muscles require more energy than working out other areas of the body which will help you get to a summer body quicker. 

Work Out Your Entire Body at Once

Total body workouts are ideal for summer body workouts because they allow you to tone your entire body and do it faster than working out single muscle groups in individual workouts. The goal here is to complete compound moves such as a dumbbell squat to overhead press or a lateral lunge and press. With these types of moves, you’ll be able to target multiple muscles simultaneously.

HIIT Workouts

HIIT workouts are great for building strength with little to no equipment needed. For the following workout, all you need is a chair or weight bench, an interval timer, and some space to move. 

Perform each exercise for 30-45 seconds and take 10-15 seconds of rest in between. Perform 2-4 rounds with a one-minute rest between each. 

• Burpees
• Reverse Lunge to a Knee Raise
• Mountain Climbers
• Side Lunge
• Push-Ups
• Jackknife Sit Up
• Triceps Dip