Try this Summer Heat Circuit Workout

I don’t know about you, but when I think of summer, I think of a fun, pared-down lifestyle with as much time as possible to enjoy the gorgeous weather.

I definitely don’t think about spending a lot of time in the gym working on my fitness.

The good news is that you can pare down your workout program significantly and still get awesome results.

The key is to mix up a blend of total-body workouts that simultaneously sculpt muscle and blast fat, and add in some high-intensity interval training, along with a dollop of flexibility work.

And all that takes less time than you think.

How Much Exercise?

How much time should you spend working out? Studies show that we do best when we get at least 30 minutes of intentional exercise most days of the week.

Personally, I’d break that down into two or three total-body weights workouts – done on non-consecutive days – and two or three fast-and-furious cardio sessions, with some recovery work (foam rolling or stretching) after the workout and maybe at night when I’m winding my day down.

Want a workout to get you going? (I thought so!)

I created this workout to hit most of your major muscle groups while getting – and keeping – your heart rate to get the most bang for your fitness buck.

A few things before we get going:

Be sure to warm up thoroughly before the workout with 5 to 10 minutes of light cardiovascular activity (walking, jogging, biking, elliptical machine, etc.), and then do some light dynamic movements including lunges, arm circles, bodyweight squats and leg swings.

Cycle through each circuit non-stop, and then take the break as needed before continuing through the circuit again before proceeding to the next one.

Always cool down following the workouts with light cardiovascular activity such as walking or using the bike/elliptical machine so that your heart rate can safely return to normal.

Some tips on modifying the workouts for your needs are found below. But If there’s any reason you think you shouldn’t do any of these exercises, don’t do them.

Summer Heat Workout

Summer Heat Workout

Circuit 1
3 times through

  • 10 Body rows using TRX
    trainer or Smith machine,
  • 10 Step-ups (hold weights)
  • 12 Biceps curls
20 Stability Ball crunches
  • Rest 1 minute

Circuit 2
3 times through

  • 10 Jump squats (if jumping is out, just squat)
  • 15 Triceps dips
  • 5 Single-leg squats
    each side
  • 10 pushups
  • Rest 1 minute

Circuit 3
3 times through

  • 10 Lunges each side
  • 15 Overhead presses
  • 8 Side lunges each side
  • 25 DB punches each side
Rest 1 minute

How to Customize This Workout

There’s tons of ways you can approach this workout.

First, you can just do the workout as written.

Or, if you’re an intermediate to advanced exerciser, you can motor through each round of a circuit without the break, and then take the break before you hit the next circuit.

And if you want to make this a longer workout, you could do each circuit 3 times through and then take an active recovery session on a treadmill, step mill, or elliptical for 5 minutes.

Mix it up and have fun! Try it and let me know how it goes.

Wendy Watkins

About Wendy Watkins

Wendy Watkins is a Bangor-based personal trainer, fitness coach, studio owner, and writer/editor. She is the author of The Complete Idiots Guide to Losing 20 Pounds in 2 Months. Visit her website at