Best Workouts For Hot Weather & Do’s and Don’ts of Hot Weather Workouts

Working out in hot weather may not feel good enough for you because of the heat or high temperature. However, you can have some advantages of exercising in hot weather. By taking certain precautions you can try some of the best workouts for hot weather. You need to check this post to find some of the best workouts for the hot weather that you can perform during this summer nd also the do’s and don’ts of hot weather workout.

Best Workouts for Hot Weather:


If you are going for a walk to the park, add some dip to your workout. They can be done easily on a park bench or tree stump. You need to aim for 4 sets of 12 repetitions of this workout.

Explosive Pull Up:

You can try out explosive pull up by using a sturdy tree branch. For this workout, you need to find a branch high enough from the ground that you must jump to reach it, and then pull yourself up. This explosive pull up, works the quad, shoulders, biceps and the back.

Beach Sprints:

One of the best workouts for hot weather is beach sprint. You need to hit the sand for 3 sets of 15 seconds of sprints, with a 30 second of rest in between.


Do you love swimming? If yes! You are known to one of your best hot weather workouts. Swimming burns 476 calories per hour and strengthens all your major muscle groups.

Monkey Bars:

This could be one more great workout for the hot weather. Hang from the monkey bars and pull your knees to your chest for an intense upper body and core workout.


You can hit some trails or simply puts around the city. Riding a bike will give you a good workout. You can go for this during the early morning hours.

River Rowing:

One more workout for hot weather is river rowing. You can join the recreational row crew classes and enjoy one of the best outdoor workouts this summer.

Hill Sprints:

There is one more workout you can try in hot weather. If you are living in a hilly area, then you can try some hill sprints. You can get the benefits of strength training along with the cardio.

Swing Set Planks:

If you have taken your kids in the park or playground, you can try some workouts while they are enjoying their games. The swing in the playground has some exercise value to offer you. Just place your hands on the swings instead of ground, so as to add some instability. Rest your forearms in the swing seat and extend your legs behind you until your body forms a straight line, from your heels to head. Hold this position as long as possible, at least for 30 seconds. Do 3-4 sets, holding each set as long as possible. This helps you in working on your arms and core.

Volley Ball:

You can work on your arms, legs, the abs and chest, even while playing volley ball with your friends. This is so much fun and you would be working out with the game, without you even knowing about it.

Park Bench Step Ups:

You can go for a walk to the park during morning hours and find a bench that may be the best piece of outdoor equipment for exercise. Try the park bench step ups, while targeting the abs and arms.

Do’s & Don’ts of Hot Weather Workouts:

In order to avoid the side effects of heat and humidity while working out on your body in hot weather, you need to stick to some of the Do’s and Don’ts. Below are some of them,

Do’s of Hot Weather Workout:

Time Your Workout: Early morning is the best and safest time to workout outdoors in hot weather. Working out after the sun goes down, can reduce the risk of side effects.

Cut Down On Intensity: While you are going for workouts in hot weather, switch to a shorter, less intense workout.

Reduce The Duration Of Workouts: You need to take breaks (walk or sit in shade), as required to keep your body temperature and heart rate from going rapidly.

Don’ts of Hot Weather Workout:

Do Not Push It: Working out in hot weather can sap your endurance and strength, while increasing your risk for heat-related illnesses, like heat exhaustion and heat stroke. You can check on the symptoms like, feeling fatigued, dizzy, irritating, or having goose bumps, having a headache, or becoming forgetful. You must stop exercising once you face these problems and not push it more. You need to seek medical attention, if you do not feel better within an hour after stopping the exercise.


With this, we are known to some of the best workouts for hot weather. If you are looking to get up and try these workouts in the heat, then do make sure you follow the do’s and don’ts and keep yourself safe. It is always good to workout under the supervision of an expert fitness trainer who can guide you with the best workouts for the hot weather.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 10, 2018

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