It’s easy to forget about your regular exercise regime when you really just want to concentrate on keeping cool.

But, if you choose the right techniques, the summer can be the perfect time to combine exercise with time spent soaking up golden sunshine or reminiscing with old friends.

Try out some of these ideas to beat the heat and keep your body fine-tuned throughout the summer months.


Swimming is a great way to relax, un-wind and let the water take the strain off your muscles.

Depending on your size and preferred stroke, you can burn off over 650 calories per hour at a leisurely pace. Venture out to a natural location – a wild swimming hole, slow-moving river or the ocean – and add a touch of magic to your swim. Or, you can try one of these activities:

  • Snorkelling
  • Scuba diving
  • Water aerobics
  • Water weights


When hiking, you can experience the dual benefits of low-impact exercise, and breath-taking scenic views.

You can burn up over 300 calories per hour (or, 600 with a backpack) walking at a moderate pace on a level gradient. Or, you can spice things up with some fun yet beneficial exercises along the way, including:

  • Rock climbing
  • Orienteering
  • Geo-caching
  • Foraging

Hiking is best enjoyed socially; so, bring your partner, kids – even your dog – and let the whole family feel the benefits.


Pilates isn’t about sweating it out with vigorous exercise. It’s a gentler experience that can help you strengthen your core muscles even in the balmy summer heat.

Low-impact pilates would enable you to burn 200 – 300 calories per hour, as well as toning your trunk to perfection. If you’re stuck for ideas, try out one of these pilates moves:

  • ‘Swimming’
  • ‘Crisscross’
  • ‘Jogging knees’
  • ‘Leg pull’
  • ‘Plank jacks’
  • ‘Corkscrew’


Yoga has been practiced for millennia as a way of achieving both physical and spiritual oneness.

There’s a selection of different yoga schools and philosophies however, all are based around slow, purposeful movements that promote muscle resistance and improved breathing techniques.

This is how many calories you can burn within one hour using different types of yoga:

  • Vinyasa: 594
  • Bikram: 477
  • Ashtanga: 351
  • Hatha: 189


You can do this literally anywhere! Go out to a venue, try it among nature or just find a partner and dance in your kitchen.

Not only can dancing help you lose calories (anywhere from 150 to 750 within an hour), it also has many social qualities and has been found to be a mega mood-booster.

There are so many options with dancing, but here’s a few style ideas to get you started:

  • Salsa
  • Hip hop
  • Zumba
  • Ballet
  • … Like no one is watching

The summer heat doesn’t have to mean relinquishing your exercise regime. Try out some of these tips and find a way to work out that’s enhanced, rather than hindered, by a glorious summer’s evening.

Contact me today and discover how Integrative Life Coaching techniques can help you make the most of every single day, and find a whole new level of happiness.

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