kayak summer workout

8 Fun Summer Workout Options (+Helpful Safety Tips!)

Everyone knows that exercise is important for good health. But if you’re dealing with adrenal fatigue, thyroid issues, autoimmune disease, or even just new to exercise, you may need to take a slow and steady approach.

So how do you exercise safely when you have a health issue or are just starting out?

Read on to find 8 fun summer workout options that can help you increase fitness and overall well-being while keeping safety in mind!

In this post we’ll go over:

  • Helpful equipment
  • Great outdoor workouts
  • Indoor workout options
  • Important safety tips

If you’re ready to enjoy summer, add movement to your day, and have fun, be sure to keep reading!

Must-Have Equipment For Summer Exercise

Before we jump into the best summer workout options, let’s go over some of the equipment that you may need.

Depending on your personal needs, some of these suggestions may or may not apply 😉

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.

Breathable Clothing

Sweating is good for your body but if you don’t have breathable clothing you may find summer workouts too hot and uncomfortable.

If you are going to exercise when the temperatures are higher be sure you have comfortable and breathable shoes, good fitting pants and shirts that allow enough airflow, and something to keep your hair out of your face ( I love these sport/workout headbands!)

Gardening and need a hat? This one is really cute and comes in a variety of colors!

Ok, now that we have talked about essential workout clothes for summer exercise, here is other must-have equipment for fun summer workouts.

These supplies and equipment will help you be active while staying safe and comfortable 😉

Now that we’ve covered equipment and supplies, let’s get to those workout options!

8 Fun Summer Workout Options

Whether you like indoor or outdoor exercise or a combination of both, you’re sure to find some fun activities and great ways to add movement to your day.

Outdoor Workout Options

Love getting out, moving your body, soaking up some sun, and feeling the breeze?

These activities are perfect because they can add movement and are customizable to your fitness level.


swimming summer workout

Swimming can be a fantastic fun summer workout option. Benefits associated with swimming include:

  • increased endurance
  • increased muscle and cardiovascular strength
  • it is easy on the joints/low impact
  • provides a whole body workout
  • can increase balance and flexibility
  • can be gentle or intense depending on health needs

As you can see, swimming is a great all-around exercise and could really be done all year.


Kayaking is so fun! It can be a peaceful exercise or a great way to spend time out on the water with family and friends. In addition to being a great solitary or social workout, kayaking has impressive health benefits.

Here are just a few:

  • increased muscle strength (especially upper body and core muscles)
  • improved cardiovascular health
  • great option if you have knee pain or lower body injury/ low impact
  • gets you out in nature (which lowers stress levels)

You can definitely buy a kayak, but if you aren’t sure if you like it and just want to give it a try you can always rent one and try it before you buy.


Thinking of taking a walk? Here are some benefits:

  • enjoy time in nature
  • exercise your whole body
  • unplug and relax your mind
  • get fresh air

If you plan a walk why not find a trail, take lunch and make a whole day of it? If you don’t have that kind of time (or the desire to walk on a trail) a walk around the neighborhood with a furry friend or your favorite person is just as fun!

Taking a walk on a summer evening is a great way to spend time with people you care about, add movement to your day, and make memories that will last a lifetime!


Love seeing flowers bloom in the spring or eating fresh vegetables?

Give gardening a try!

Gardening may not seem like exercise at first, but I promise it can be quite a workout!

If you’re digging weeds, shoveling soil, or any of the other chores associated with gardening, you are sure to add movement and exercise to your day.

Tips For Working Out In Hot Weather

All of the options above are great ways to help keep you moving this summer, but here are a few important safety tips:

  1. Check the weather before you go out– make sure it is going to be nice. You don’t want to get stuck somewhere in a rainstorm! (Especially if you’re out kayaking or enjoying other water sports!)
  2. Wear breathable clothes– choose clothes that won’t hold in the heat. You don’t want to add anything that will raise your body temperature too much or make you uncomfortable. Heat exhaustion and heat stroke can be serious so staying cool is important!
  3. Pack plenty of water and some snacks– it may not seem like it but having plenty of water (with salt or electrolyte powder) is really essential!
    Hydrating properly is important for anyone, but if you are dealing with a health issue, it is extra important! And don’t forget some healthy snacks because after a day of outdoor fun you’ll need them.
  4. Bring safety equipment– Natural sunscreen, non-toxic bug spray, and a small backpack of essentials is a good idea when you’re going out for the day.

    And no matter what, a first aid kit is always a good idea!

Plan your activities, keep safety in mind, and you’re sure to have a great time!

Indoor Workout Ideas To Keep You Moving This Summer

Ok, so if you find yourself looking at the outdoor exercise ideas and thinking “Nope, not happening!”, don’t worry.

There are plenty of ways you can work on your fitness while staying inside (and hopefully cool!) ?

Resistance Bands

Resistance bands are inexpensive, can be used for different fitness levels, and are a great way to work the whole body while building strength.

Some benefits of resistance band workouts include:

  • exercises build strength and stamina
  • easily customizable
  • no bulky equipment
  • easy to add variety to workouts
  • a whole-body workout

If you’re interested in trying out resistance band workouts you can check out a few of my favorites on YouTube. 

ACHV and BodyFit By Amy are two that I regularly use for this kind of workout.


The benefits of yoga are numerous! Here are a few that you might find interesting:

  • relaxing for the mind
  • a sense of peace or calmness
  • mental clarity
  • increased flexibility
  • increased muscle strength
  • better posture
  • increase in bone strength

And So. Much. More!! Doing yoga can be seriously amazing for your health!

Yoga is a great exercise for almost every person, no matter your fitness level. It is very easy to customize and even doing just a little can have big benefits!


Pilates is an amazing whole body workout that can help with strength and overall fitness.

Here are a few health benefits:

  • improved flexibility.
  • increased muscle strength and tone, especially core muscles
  • increased balance
  • enhanced muscle control

Something to consider: an increase in core strength can help back pain, improve posture, and promote better breathing!

If you’re just starting out or unable to do whole body Pilates routines, check out seated or chair Pilates. As you gain strength you can progress. I promise, if done regularly it doesn’t take long!


female wearing tennis shoes

At first, T-Tapp seems like a weird video with strange moves and you might wonder if it really works. There are claims that by doing this exercise you can experience:

  • better blood sugar levels
  • increase body awareness
  • less stress
  • mental clarity
  • better cardiovascular health

and more!

It seems too good to be true but this exercise that helps posture, heart health, and even helps some to lose weight is one of my favorites!

All you need is 15 minutes, the DVDs, and a small amount of floor space and you can be on your way to a stronger, healthier you 😉

Last Thoughts About Fun Summer Workouts

If you’re recovering from adrenal fatigue, working to manage an autoimmune disease, or just beginning an exercise routine, please remember to start slow!

Start with 15-30 minutes of activity maybe 2-3 times per week, or whatever you can do without exhausting yourself.

If you can only manage 5 minutes of activity without getting exhausted then that is just fine.

Start where YOU are!

Remember, when healing it is important to put in more than you take out.

Meaning, don’t use all of your daily energy working out.

There will more than likely be days where you can do more than others, that’s ok! Just do what you can do that day.

Here’s something to watch out for- if you find yourself having more days of fatigue than not, you might want to scale back your workout duration, intensity, or frequency.

And finally, if you are doing resistance band or weight lifting workouts you may need to take longer breaks in between sets of exercises. Just pause your tv or DVD, give yourself a minute and then get back to it.

Slow and steady!

I hope these 8 fun summer workout options give you a starting place and you are able to find fun and safe ways to incorporate movement and take the next steps toward health and wellness!

Do you have a favorite summer activity? I would love to hear about it! Feel free to share it in the comments or send me an email 🙂

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4 thoughts on “8 Fun Summer Workout Options (+Helpful Safety Tips!)”

  1. Walking,gardening and working around our homestead keep me moving but I have to say that T-tapp thing looks neat. Might have to give it a try!

    1. Hi Sara,

      I’ll admit, T-Tapp isn’t the fanciest exercise video out there (at least the copy I have isn’t) but it really is one of my favorites 🙂

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