--- title: 5 Summer Workouts to Beat the Heat description: Hot weather can sap your energy and motivation to work out. But with a little planning and some creativity, you can conquer those summer workout woes. image: https://blog.activeandfitdirect.com/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/blog_002_feature.png --- [![Company Logo](https://f.hubspotusercontent40.net/hub/8124098/hubfs/Logo/white-logo.png?width=442&height=208&name=white-logo.png)](https://blog.activeandfitdirect.com/) [![Company Logo](https://blog.activeandfitdirect.com/hs-fs/hubfs/AF%20Branding/Active%26Fit_RGB_1.jpg?width=300&height=62&name=Active%26Fit_RGB_1.jpg) white-logo](https://blog.activeandfitdirect.com/) Search Site Search # 5 Summer Workouts to Beat the Heat [Envelope](mailto:?body=https://blog.activeandfitdirect.com/tag/fitness/summer-workouts) [LinkedIn](https://www.linkedin.com/shareArticle?mini=true&url=https://blog.activeandfitdirect.com/tag/fitness/summer-workouts) [Facebook](https://www.facebook.com/sharer/sharer.php?u=https://blog.activeandfitdirect.com/tag/fitness/summer-workouts) Jul 27, 2026 ### Hot weather can sap your energy and motivation to work out. But with a little planning and some creativity, you can conquer those summer workout woes.   It’s not just uncomfortable to work out in the heat—it can be downright dangerous. Heat stroke can be life-threatening. However, this doesn't mean you have to forgo your workout when the hot weather hits. Just make some adjustments so you can stay cool while you break a sweat. #### Embrace summer workouts with these refreshing ideas  Check out these 5 ways to stay cool and have fun while you get fit: 1. **Turn a parking garage into your own outdoor gym.** This cool, cave-like structure offers shelter from the sizzling sun. Take advantage of the incline for an invigorating walk or run. Or challenge yourself by tackling the stairs. Just remember to stay aware of your surroundings. Watch for cars coming and going or opt for a garage with a walkway on the periphery. To ensure your safety, don’t work out in the garage late at night or when it’s empty. And choose one with security cameras and a guard on patrol.  ![blog_002_images_0003_GettyImages-200276969-008](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/blog_002_images_0003_GettyImages-200276969-008.jpg?width=510&height=288&name=blog_002_images_0003_GettyImages-200276969-008.jpg) 2. **Enjoy outdoor activities in the shade.** Head to your local park and experience a double dose of mood-boosting benefits—both exercise and spending time in nature can help lower stress levels. So, join a lively boot camp class or connect with your fellow fitness enthusiasts in a jogging club. Enjoy the serene flow of tai chi or yoga under a canopy of trees. Or explore the wooded trails on an adventurous hike or bike ride. ![blog_002_images_0001_GettyImages-1341120414](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/blog_002_images_0001_GettyImages-1341120414.jpg?width=510&height=288&name=blog_002_images_0001_GettyImages-1341120414.jpg) 3. **Jump in the water.** Under the hot sun, there is nothing quite like a refreshing dip in the water. So, take your summer workout to the pool or beach! Try a water aerobics class or go for a swim. Or explore exciting water sports such as bodysurfing, stand-up paddleboarding, waterskiing, or kayaking. ![blog_002_images_0004_GettyImages-1011818772](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/blog_002_images_0004_GettyImages-1011818772.jpg?width=510&height=288&name=blog_002_images_0004_GettyImages-1011818772.jpg) 4. **Exercise in the early morning or evening.** Timing is key. Plan your outdoor workouts for the coolest part of the day. Imagine rising with the sun and greeting the day with a peaceful yoga flow or winding down as the day ends with a run in the soft glow of the setting sun. Either way, your body and mind will thank you. ![blog_002_images_0005_GettyImages-1286076504](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/blog_002_images_0005_GettyImages-1286076504.jpg?width=510&height=288&name=blog_002_images_0005_GettyImages-1286076504.jpg) 5. **Embrace air conditioning.** Of course, you can always take your workout to the great indoors! If you’re already a gym member, you’ve got the perfect escape from the heat. If not, think about joining an air-conditioned gym—at least for the summer months. Or turn your home into a mini gym oasis. Find a cool spot, roll out your mat, and get moving. Whether you're lifting weights, doing yoga, or following a fun workout video, the comfort of a cool environment can make all the difference.  ![AF blog 057 images](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/AF%20blog%20057%20images.jpg?width=510&height=288&name=AF%20blog%20057%20images.jpg) #### More ways to stay cool—and safe—during summer workouts  No matter what type of workout you choose, it’s vital to avoid overheating. These tips can help you stay cool when you exercise in hot weather:  - **Bring a spray bottle.** Use a small spray bottle to mist yourself on long walks or runs. But even with a spray bottle, don’t go out in temperatures above 90 degrees. - **Dress appropriately.** Wear light-colored clothing to reflect the light and help keep you cooler. Opt for moisture-wicking fabric. Then, top it off with a light-colored hat to block the sun and the heat. - **Hydrate.** Water is your best friend! Make sure to drink some before, during, and after exercising. For longer workouts (over 90 minutes), you may need to replace electrolytes, too. [Dehydration](https://my.clevelandclinic.org/health/diseases/9013-dehydration), especially if severe, can lead to complications and put you at greater risk of heat-related illness. - **Know the signs of heat-related illness.** Heat cramps, heat exhaustion, and heatstroke can happen when your body gets too hot. [Learn the signs of each type of heat illness](https://www.cdc.gov/niosh/heat-stress/about/illnesses.html). - Signs of heat exhaustion may include: - Fatigue - Headache - Dizziness or lightheadedness - Nausea and vomiting - Signs of heat stroke may include: - High fever (over 103 degrees) - Very fast heart and/or breathing rate - Hot, dry skin - Rapid pulse and breathing - Seizures - Loss of consciousness  If you have any signs of heatstroke, get medical care right away as this is an emergency. If you note signs of heat exhaustion, stop working out. Sit down safely in a cooler area, such as in the shade or indoors. Find ways to cool off immediately. Sip water or suck on ice cubes. Pour cold water on yourself. Apply cold, wet cloths to your neck, groin, and armpits. If you don’t start to feel better, seek medical care. Hot weather doesn’t have to mean boring summer workouts. Get creative with your exercises, and you can stay energized and on track with your fitness goals while having fun in the sun! ![blog_002_images_0000_GettyImages-1723961434](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2002%20%E2%80%93%20Summer%20workouts/blog_002_images_0000_GettyImages-1723961434.jpg?width=510&height=288&name=blog_002_images_0000_GettyImages-1723961434.jpg)   ##### Thanks for reading this article! Ready to take your next step toward an active and fit lifestyle? The Active&Fit Direct™ program (offered through sponsoring organizations and employers) can get you moving! [Learn more and check your eligibility](https://www.activeandfitdirect.com/?&utm_medium=referral&utm_source=af_blog&utm_content=article_widget). If you are a Medicare, Medicaid, Medicare Advantage, or Dual Special Needs Plan (DSNP) enrollee, your health plan may provide a subsidized fitness program. Be sure to discuss program availability and eligibility requirements with your health plan. *The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.* References American Council on Exercise. (2014). Six tips for staying cool during summer workouts. [https://www.acefitness.org/education-and-resources/professional/expert-articles/4958/six-tips-for-staying-cool-during-summer-workouts](https://www.acefitness.org/education-and-resources/professional/expert-articles/4958/six-tips-for-staying-cool-during-summer-workouts) American Heart Association. (2024, January 12). How to be active safely in warm weather. [https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-warm-weather](https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-warm-weather) Mayo Clinic. (2023, April 6). Heat exhaustion. [https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250](https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250) Mayo Clinic. (2024, September 12). Heatstroke. [https://www.mayoclinic.org/diseases-conditions/heat-stroke/symptoms-causes/syc-20353581](https://www.mayoclinic.org/diseases-conditions/heat-stroke/symptoms-causes/syc-20353581) Weiss, C. (2020, July 10). Mayo Clinic Q & A: Safety tips for hot weather exercise. [https://newsnetwork.mayoclinic.org/discussion/mayoqahot-weather-exercise/](https://newsnetwork.mayoclinic.org/discussion/mayoqahot-weather-exercise/)   *This article was written by Keleigh Somes, edited by Kimberley Reynolds, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, SCS, LAT, CSCS, CSPS, on April 21, 2025.* *![AF_ColorBar_RGB_Large](https://blog.activeandfitdirect.com/hs-fs/hubfs/00_AFD%20Branding/Color%20Bars/AF_ColorBar_RGB_Large.png?width=800&height=13&name=AF_ColorBar_RGB_Large.png)*   *[![Blog Homepage](https://no-cache.hubspot.com/cta/default/4313304/c162df1c-f3df-400b-ae56-be2b638aaeff.png)](https://cta-redirect.hubspot.com/cta/redirect/4313304/c162df1c-f3df-400b-ae56-be2b638aaeff)* About the Author The Active&Fit® Blog Team at American Specialty Health **The Active&Fit® Blog** is brought to life by a seasoned team of professionals at American Specialty Health (ASH), an organization with nearly 2 decades of experience in fitness and wellness programming. 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