So, Germs (I’ve discovered this is an appropriate term for all of you lovely readers), it’s that time of year again: summer! This means it’s the season of warm weather, swimsuits, and outdoor activities. While many succumb to the treadmill zombie walk and paying for ‘2-3-4’ aerobic dances during this season, you don’t need to. Summer is loaded with fun, effective, and cost efficient workouts that keep us active, healthy, and (most importantly) not broke. The following ten summer workouts are just of few ways to feel and look your best this summer while enjoying the beautiful weather this season has to offer.
10. Rock Climbing
Cost: Moderate to Pricey
Minimum number of people (MNP): 2
There is a reason rock climbing (harnessed, not free climb) is at the bottom of our list. While it is a thrill seekers perfect cross training workout that focuses on strength training and cardio activity, rock climbing can be inaccessible depending on location. It can also leave a bit of a hole in your pocket as its price per hour can range anywhere between 35-95 dollars. Rock climbing’s intense muscle strengthening leads for a great workout, but its steep cost and inaccessibility land in tenth on our list.
9. Canoeing/Kayaking
Cost: Moderate to Pricey
MNP: 1-2
Canoeing and kayaking are what might be called pure strength training activities, specifically for our arms (biceps and triceps), shoulders (deltoids), back (trapezius), chest (pectorals), and abdominals. Not only are these activities a good workout, they’re an ideal way to enjoy the scenic aspects of summer — such as lakes, rivers, woodsy areas, etc… Though a picturesque way to get out and enjoy the weather, canoeing or kayak rentals can run a bit steep per hour – ranging anywhere between 20-60 dollars. Due to its sometimes high prices, this water activity strokes a nine for us this summer.
8. Jump Rope
Cost: Inexpensive
MNP: 1
You read it right, the childhood jumping game that we played on the playground or in the backyard is an inexpensive way to keep your endurance leveled and cardio activity elevated. The cost of a rope can be as low as a dollar (or free if you dig up the one from childhood), and a ten minute skipping session can burn up to 150 calories. You can even sing one of the old skipping songs and reminisce about a time that you didn’t have to worry about staying fit! Jump rope hops into eighth.
7. Basketball
Cost: Free to Inexpensive
MNP: 1-2
Any basketball fans out there… Why not pick up a ball this summer? With the WNBA season on and rolling, the fast-paced sport offers a moderate to extreme workout for all its participants, depending on experience. If you have a ball, find a public court in your neighborhood and shoot a few hoops a couple of days a week; if you don’t have a ball – browse a thrift store or a secondhand sports store and dig one up for less than five bucks. Dribbling around with a couple of friends adds some friendly competition to our time, burning away some of those late night ice cream sundaes. Basketball scores a seven for our summer workouts.
6. Yard Work
Cost: Free/Profitable
MNP: 1
Though it may seem like a chore, yard work is one of the easiest ways to incorporate strength training and cardio into your everyday summer life. Where there is a lot of heat and humidity, there can be rain; where there is rain, there is tall grass… Get outside and mow the lawn every couple of weeks this summer, and look for the growing definition amid your arms and legs. Careful, though: push with your knees and not with your back! This activity can prove a profitable one if you have a neighbor that sees you tackling your yard and offers you a pretty penny to handle theirs. If you’re like me and don’t have to worry about the qualms of home-ownership, pull a few weeds from the grass in your apartment complex; it’s more of a workout than you’ll expect. Yard work stays grounded at six this season.
5. Hiking
Cost: Free
MNP: 1
Oftentimes when we think “hiking,” we think about mountains; but, I’d like you to re-think that limited idea. Hiking is, technically, described as “a long walk, sometimes stretching across an incline.” This means that the locations for hiking are virtually limitless. If you happen to be located in a mountainous area, go for it. If not, look for trails, winding roads, and parks with mildly inclined hills. Hiking is a free and easy way to tighten the glutes, build up the thighs, and strengthen those calves and core muscles. Find a pair of hiking boots or old sneakers, and get going! Hiking climbs into the top five of our summer workout list.
4.Outdoor Yoga
Cost: Free to Inexpensive
MNP: 1
There are countless benefits to yoga: strength and endurance training, balance and agility practice, etc. The benefit to outdoor yoga is that you serenely become a part of your summer environment, and it acts as a cheap supplement to the popular “hot” yoga. Head outside on a mid-humidity percentage day and practice your sun salutations and meditation. WARNING: STAY HYDRATED. Just as with the literal indoor hot yoga, your body will be in dangerous need for constant liquid replenishment. Your body is a temple; don’t let it down. Outdoor yoga poses with a four on our list.
3. Tennis
Cost: Free to Inexpensive
MNP: 2
French Open, Wimbledon, U.S. Open; need I say more? With the pros highlighting their fit physiques and immaculate tennis ability this season, why not join in on the fun? Tennis is a high-intensity cardiovascular training sport that works too many muscles to list. If you don’t have a racket, grab one from a secondhand store for five dollars or less, and then find a public court around the city and get a friend to hit a couple of balls with you. You’ll have a blast and get in some enjoyable exercise while you’re at it. Tennis leads three-love as our list dwindles down.
2. Swimming
Cost: Free to Inexpensive
MNP: 1
While it might be the most fun activity on our summer workout list, swimming is a great way to keep in shape. With a plethora of public pools accessible as well as beaches and lakes for some, swimming is an all-around cardio activity that keeps you moving and cool at the same time. Consider a bit of sunblock/sunscreen when you’re out there, though, since the sun’s reflection against the water acts as a bit of a mirror for sun exposure. Swim around as much as possible this summer, and if you don’t know how to swim, learn. Seriously. Go with a buddy and stay in shallow water. Doggy paddle. Float. You’ll be grateful you developed the skill, and in doing so, you’ll still get in an effective workout. Swimming makes a splash at number two!
1. Outdoor Power Walking/Jogging
Cost: Free
MNP: 1
Would asking for a drum roll be too outrageous here? Coming in at number one for our Top Ten “Cost Effective” Summer Workouts is… the Outdoor Power Walk/Jog! It’s always free, it’s a perfect way to get out in the summer air, and it can be done alone or with friends. Simply getting outside for a twenty-minute walk a day will boost your metabolism, give you some extra energy of those hot summer days, and help you feel like the best possible you. If you’re injured or incapable of walking/jogging, use your medium (crutches, wheelchairs, etc…) and get around the way you do best. There really is no excuse for this one. Just get outside, and get moving.