The Ultimate Summer Body Workout Plan! Get Your Summer LOOK!

How to get a summer body

Not everyone can have a summer body. Some people are too busy with work and can't find time for gym or dieting.

But there's no need to worry because here at, we've got you covered! We provide the best tips and advice on how to get that perfect beach body in just four weeks.

Our article will help you stay motivated so that your weight loss journey doesn't feel like a chore - but rather an exciting adventure! So don't wait any longer, start reading our article today!

Our team of experts has been working hard to put together a simple, easy-to-follow guide on how to get a summer body by dieting and doing exercises at home and the gym. But it's never too late. So start your summer body journey now!

Table of Contents

Tips to get a summer body

Now that the weather is warmer, it's the perfect time to start thinking about getting a summer body. Here are some tips to help you get started:

Start by setting goals. 

What do you want to achieve? How much weight do you want to lose? How toned do you want to be? Once you have a goal in mind, you can start making the changes necessary to get there.

For example, if your goal is to lose weight, you'll need to make healthier food choices and get plenty of exercises. If toning up is more important to you than losing weight, choose more activities that tone muscles like push-ups and lunges. Don't be afraid to mix up your routine; doing the same thing all the time can get boring.

Choose the proper diet for you.

Do you need to lose weight? Or do you just want to tone up and get a beautiful body shape? The diet that works best for you depends on your needs.

If you need to reduce body fat, avoid carbs and sugars while increasing your protein intake.

It's also a good idea to limit the amount of alcohol you drink; it contains calories and can cause you to eat more than usual.

For those who want to tone up, you should still avoid carbs and sugars as much as possible.

However, you should also increase your intake of healthy fats from sources like nuts and avocados. You can even try increasing the number of "good" carbohydrates in your diet by including high-fiber foods. Drinking lots of water is also essential.

If you need to gain muscle mass, you'll want to eat more protein and carbs.

Also, make sure you're getting enough rest; muscles need time to rebuild and grow.

Get plenty of exercise.

Exercise is probably the most important thing you need to do if your goal is to get a summer body. You don't necessarily have to join a gym, although this certainly helps. Even just going for walks and including little exercises in your daily routine can help you reach your goals.

Make sure you get the most out of your workout by warming up and cooling down. Warming up can prevent injuries and help improve your performance.

Exercising with a friend or joining a club is another great way to make exercise more enjoyable, so don't hesitate to take advantage of these options if they're available.

If you need help reaching your goals, don't be afraid to ask for help. There are plenty of people out there who can give you advice and support, including trainers, dietitians, and other fitness professionals. Just make sure you find someone who is qualified and trustworthy.

Get in the right mindset.

The last thing you need to do is have the right mindset. Believe in yourself and your ability to reach your summer body goals.

Think about all the progress you've made so far and be proud of it. Remember that Rome wasn't built in a day, and your summer body won't be either. Be patient and stay focused on your goal.

Find out your daily calorie intake. 

If you need to lose, gain or maintain your weight, you must use our free calorie calculator. Our calculator uses the Harris-Benedict formula to calculate your daily calorie needs.

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Eat 5 times a day 

If your goal is weight loss or even to gain lean muscle mass, you must eat five times a day. That will help your body not store any food as fat and give you the energy to do your workouts.

Increase your protein intake 

Protein helps you build muscle tissue and is the building block of muscles. But if you want to lose weight, don't overeat protein. That can help you with your energy needs for workouts but make sure that it doesn't replace any food in your eating plan.

Get plenty of sleep. 

It might seem like sleeping is a waste of time, but it's essential for your health. When you're well-rested, you're more likely to make healthy food choices and have enough energy to get through the day.

Take naps during the day if you can. If you don't get enough sleep at night, take a 20-minute siesta in the afternoon. It will leave you feeling refreshed and ready to go for the rest of the day.

Go outside and enjoy some sunshine.

Studies have shown that spending time outside can decrease stress and help you sleep better. It's also a great way to get some exercise in the fresh air.

Drink plenty of water

Your body is made up mostly of water, and you have to replenish it constantly. Drinking more water will make your skin look healthier and also combat fatigue. Don't drink too much, though, since it can be bad for your kidneys.

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Summer body diet plan

Woman with the perfect summer body

Do you want to get a summer body? If you wish to change your body, it's essential to make healthy choices. Dieting means avoiding processed foods and eating more fruit, vegetables, whole grains, lean meats, and fish.

Eat at least one serving of fruit or vegetables with every meal. They contain fiber which will fill you up faster and help you lose weight. In addition, I will give you a weekly healthy diet plan to help you reach your summer body goal.

I am not providing you quantities because you might need more or less, depending on your weight and goal. You should eat until you reach your daily calorie intake.


  • Breakfast: Oatmeal with blueberries and almonds
  • Snack 1: Nonfat Greek Yogurt with raspberries and a few almonds
  • Lunch: Garden salad with grilled chicken
  • Snack: Yogurt and fruit
  • Dinner: Grilled salmon with roasted vegetables


  • Breakfast: Two eggs cooked any way you like them, whole-wheat toast, and a banana
  • Snack 1: Apple slices with a handful of almonds
  • Lunch: Tuna salad sandwich with whole wheat bread
  • Snack 2: apple slices with peanut butter
  • Dinner: Grilled chicken thighs, roasted asparagus spears, and whole-wheat couscous


  • Breakfast: Whole-grain waffles with strawberries and nonfat Greek yogurt
  • Snack 1: Baby carrots with hummus
  • Lunch: Turkey and cucumber sandwich on whole wheat bread
  • Snack 2: Veggies and hummus
  • Dinner: Grilled steak, roasted sweet potatoes, and green beans


  • Breakfast: Green smoothie
  • Snack 1: Hard-boiled egg
  • Lunch: Salad with grilled chicken
  • Snack 2: String cheese and a piece of fruit
  • Dinner: Grilled shrimp with grilled vegetables


  • Breakfast: Whole-grain cereal and skim milk
  • Snack 1: Carrots and hummus
  • Lunch: Steak salad with whole-wheat bread
  • Snack 2: Boiled egg and a pear
  • Dinner: Black bean burger with sweet potato fries and a Greek yogurt dip. (This is good for vegetarians)


  • Breakfast: Scrambled eggs with toast
  • Snack 1: Strawberries with cottage cheese
  • Lunch: Veggie pizza
  • Snack 2: Pretzels and peanut butter
  • Dinner: Burgers (either beef or turkey) with oven-baked fries and a salad


  • Breakfast: Omelet made with egg whites, spinach, and cheese
  • Snack 1: Granola bar
  • Lunch: Grilled fish with grilled vegetables
  • Snack 2: Greek yogurt with fruit
  • Dinner: Pork chops, steamed broccoli, and brown rice (This is good for vegetarians)

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There's no shortcut to reaching your goals. If you want to achieve something, you have to work hard for it.

The summer body you want isn't going to happen overnight, and it's a process that takes a lot of hard work. But if you stick with it and honestly believe in yourself, I know you can succeed.

The best summer body workout plan at home

Summer is fast approaching, and you're just thinking about how to improve your training so you can show off a beach body when you go on vacation.

This chapter will concentrate on strength training because it has been scientifically demonstrated to be the most effective way to obtain a summer body.

MondayFull-body workout
TuesdayCardio workout
WednesdayFull-body workout
FridayFull-body workout
SaturdayCardio workout

Here's a list of activities, sports, and routines that can help you reach your goals:

Abdominal Exercises


This exercise is fantastic, and it targets many muscles in your core while also improving the entire region. Planks help burn belly fat, strengthen your whole body, and look great anywhere.

The isometric contraction strengthens several muscles in your core while also strengthening the whole area. It also includes more minor roles such as legs, chests, arms, etc.

Start with 40 seconds, and you'll see a significant boost in strength after only a few days.

Mountain climbers:

Although this is a simple exercise, it is difficult and aids in burning calories; like the plank, it needs you to maintain the proper posture at all times.


This exercise increases endurance, develops strength, and builds muscle mass. The second repetition is particularly effective and can boost metabolism and strengthen other muscle groups.

To begin, perform about 10 repetitions each day and gradually increase as time goes on.

Leg exercises

Bodyweight squats:

These will develop the muscles in your thighs and glutes; they can also improve balance and posture.

They're straightforward, but if you want a practical exercise, then these are it:

  • Stand straight.
  • Tighten your abdominal muscles as much as possible.
  • Bend your knees until you sit on the ground (protecting your head with your arms).
  • Move back to the starting position.

The squat is one of the complete exercises for the legs. Try to do it a couple of times a week.

Remember to keep your back straight and belly firm while performing this exercise to avoid injury.


Lunges are a comprehensive set of movements, but you should try them with weight. It's possible to perform front or forward lunges.

Remember that your knee shouldn't come any farther down than your toes during the descent. You can do this movement at the same time as squats.

Box jump:

This exercise raises the heart rate and stimulates metabolism, just as with burpees. It would be best if you stepped on the box with both feet, and you may assist by moving your arms.

Upper body exercises


The push-up is a well-known exercise that has not lost its popularity, in large part due to its effectiveness. Include this routine on days when you work your upper body.

To do a push-up, you must place your hands on the ground directly below your shoulders with arms extended and feet together. Your body should form a straight line from head to legs.

Then, lower yourself until you touch the floor, extend your arms again and repeat the exercise for 10 repetitions each day.

Upward pull-ups:

These are similar to pull-ups but use your arms more to raise your entire body. Again, be sure you're in a sturdy position, and tighten your entire arm during the exercise.

You can start with 10 reps, increasing as time goes on. You should do this in a controlled manner rather than explosively.

Finally, you can also perform the downward version, which is a great way to finish your workout.


This exercise is excellent for the upper body and the legs as well. Start with 15 minutes every other day and increase gradually.

It's crucial to maintain firm back and abdominal muscles during this exercise.

Summer body routine workout at home

ExerciseSets and Repetitions
Bodyweight squats3x15
Box jump3x15
Mountain climbers3x15
Planks3x40 seconds.
Workout Plan to get a summer body

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Cardio Exercises.

Jump rope:

They have published a thousand and one-pieces extolling the health benefits of rope jumping, both physically and mentally, so we will not overlook this exercise as a daily activation before beginning your workout routines.

Battle Rope:

Moving these enormous ropes might be a struggle; this workout works for many muscle groups and is excellent for losing weight—experiment with altering the routines.


Running is the classic cardio exercise, and it's a great way to start your day. Begin with 15 minutes every other day, and increase gradually.

If you're having trouble running, try walking first and then slowly increase the pace until you can run the entire time.


This exercise is excellent for all muscle groups; don't worry if you can't swim. Instead, try performing a few laps and increase the number as time goes on.

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Summer body workout plan at the gym 

Now that you know the exercises, it's time to create a routine. But, again, remember to start slowly and gradually increase the number of repetitions.

Women with beautiful summer bodies
  • Monday: Upper body exercises
  • Tuesday: Lower body exercises
  • Wednesday: Rest
  • Thursday: Upper body exercises
  • Friday: Lower body exercises
  • Saturday: Cardio exercise

Upper body exercises:

ExerciseSets and Repetitions
Bench press3x12
Lat pulldown3x12
Dumbbell fly3x15
Bicep curls3x15
Tricep extensions3x15
Upper body workout routine

 Bench press:

The bench press is a classic exercise that targets the pectoral muscles.

  • It's essential to keep your back straight, and head supported by the bench during this exercise, but avoid arching it.
  • Grab the barbell with palms facing down and lower it until your elbows are almost entirely bent.
  • With a slight push, return to the starting position.
  • Perform three sets of 12 repetitions each at maximum weight.

The bench press is one of the most effective exercises for developing strength in the chest area, so be sure you do it regularly.

Lat pulldown:

The lat pulldown is a pull-up variation that focuses on your back and arms.

  • Keep your lower back straight throughout the exercise, and don't stretch it.
  • Grab the bar with palms facing down and pull it until it touches your neck.
  • Hold this position for a second, return to the starting position and repeat for 12 repetitions each day.

Be careful not to lean excessively during this exercise; you may place your hands behind your head or use pads to support the weight.

Dumbbell fly:

This exercise targets all the muscles in the chest.

  • Lie flat on your back on a bench and let the dumbbells hang at arm's length by your sides, with palms facing forward.
  • Then, slowly lift the weights to the front until your arms are almost fully extended above you. Pause and return to the starting position.
  • Do 3 sets of 12 repetitions.

Bicep curls:

Bicep curls are great for making your arms more robust and look better.

  • Stand upright and hold a dumbbell in each hand at your sides, with palms facing inward; this will be the starting position.
  • Then, lift the weights to the front until they almost touch your shoulders while bending your elbows slightly.
  • Pause and return slowly to the starting position.
  • Do 3 sets of 12-15 repetitions.

Tricep extensions:

This exercise works the muscles on the back of your upper arm.

  • Hold a weight in each hand with your elbows close to your body with your palms facing up.
  • Then, extend your arms straight overhead until they are completely extended.
  • Return to the starting position slowly.
  • Do 3 sets of 12-15 repetitions.


This exercise is excellent for training your abdominal muscles.

  • Lie on your back on the floor and put your hands behind your head.
  • Then, curl your torso up until your shoulder blades are off the floor, and hold this position for a second.
  • Slowly lower yourself back to the starting position.
  • Repeat for 12-15 repetitions.

Lower body exercises: 

ExerciseSets and repetitions
Leg press3x15
Calf raises3x20
Hanging leg raises3x20
Lower body workout routine

Leg press:

The leg press focuses on the quadriceps and glutes.

  • Keep your back straight and engaged with your feet firmly planted on the bench in front of you.
  • This exercise can be performed in a seated or standing position, depending on your preferences. D
  • Don't use too much weight to avoid straining your lower back.
  • Do 3 sets of 12-15 repetitions.


The squat is a complete leg exercise that targets the hamstrings, quads, and glutes. It also helps strengthen your core muscles.

  • Stand with your legs shoulder-width apart, toes pointed forward or slightly outward, and let your arms hang by your sides.
  • Lower yourself to the floor as if you were sitting, without arching or rounding your back.
  • Remaining in this position, pause for a second and return to the starting position.
  • Do 3 sets of 12-15 repetitions.

Calf raises:

This exercise is excellent for building beautiful calves.

  • Begin by standing straight with your feet shoulder-width apart; toes pointed forward or slightly outward.
  • Slowly rise on the tips of your toes as high as possible. Pause at the top of the movement and return to the starting position.
  • Do 3 sets of 12-15 repetitions.

Hanging leg raises:

This exercise is excellent for toning and strengthening abdominal muscles.

  • Hang from a pull-up bar with your hands slightly wider than shoulder-width apart and your legs straight.
  • Then, slowly raise your legs until they are parallel to the floor, and hold this position for a second before lowering them back down.
  • Do 3 sets of 12-15 repetitions.

Cardio exercises

Cardio exercises are essential to burn fat and get in shape. A good cardio routine should include both high- and low-intensity exercises. Choose a variety of activities to keep your body challenged and prevent boredom.


Jogging is an excellent cardio exercise for burning fat that you can perform outdoors or on a treadmill.

Start by slowly warming up for 5-10 minutes, and then increase your speed to a moderate pace for the remainder of your workout.

Aim to jog for 30-45 minutes.


Swimming is a great exercise that works for multiple muscle groups and provides a low-impact workout.

Swim at a moderate pace for the duration of your workout, and aim to swim for 30-45 minutes.


An elliptical is a cardio machine that simulates cross-country skiing or running.

It is a low-impact exercise that is great for people with joint pain.

Aim to the elliptical for 30-45 minutes.

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No matter your fitness goals, plenty of exercises can help you achieve them. These summer body exercises will help you get toned and strengthen your muscles. Remember to always consult with a

When performed correctly, these exercises will help you achieve that summer body you've always wanted!

The bottom line

We hope you've found these lists helpful and informative. If not, we encourage you to read our other articles on the blog that will give more tips for getting your desired summer body. It doesn't matter if it takes time or effort; just remember that building a better body is worth working hard towards!

DISCLAIMER: does not provide medical advice, examination, and diagnosis.

Medically reviewed and approved by Nataniel Josue M D.