It’s barely two weeks to summer, and we know you’re eager to show your summer body or, at least, be in the best shape in case your summer activities may mean showing more skin
Maybe you have been working out for a while but have yet to get a summer body, and at this point, you think attempting any of the many techniques on how to get a summer body will be a mere exercise in futility.
On the other hand, you may have promised yourself that you would start getting ready for summer body earlier in the year. Maybe getting a summer body was even part of your New Year resolution, but work and other life affairs came in between your plans.
Feeling under pressure to get your body ready for summer in the shortest time possible? Is it too late to get a summer body? If you should start now, how long does it take to get a summer body? Also, what are the best men’s workouts for summer?
Let’s take a look at all that matters.
How Long Does It Take to Get a Summer Body?
As a man looking for how to get a summer body, “How long does it take to get a summer body?” may be one of the questions stuck at the back of your mind. Well, It’s a valid question.
Your interests probably fall within this range of expectations: get chiseled abs, bulk your arms, carve your chest, and/or have your glutes and quads popping.
If you’re the sort of person to approach workouts holistically, you probably want your full body banging. We are all for a full body improvement.
Whether you’re trying to build parts of your body or your full body, you’ll most likely have to wait 6-8 weeks before you start noticing obvious changes in your physique.
However, you’ll start feeling a significant increase in strength or resilience in the first 2-4 weeks; if you’re consistent with your workout program/routine or work out three to five times a week.
If you’re inconsistent with your workout routine, expectations to see obvious improvements within 6-8 weeks will be unrealistic.
Knowing that it takes about two months to get a summer body, should you put your body through rigorous workouts to get it sooner? Or is it better to quit the goal altogether?
At Craft Medical, we believe that optimum health is a lifetime goal. Therefore, there should be no time limit on when to aim for it. In essence, when getting ready for a summer body, you should not confine yourself to the idea of only being fit for the summer.
The first step towards breaking free from that confinement should be trashing those all too familiar but restrictive questions: how long does it take to get a summer body? And how to get a summer body fast.
Best Men’s Workouts for Summer
Before we dive in, it is important to reiterate that it takes about 6-8 weeks to start noticing obvious changes when you’re consistent with your workouts. Since summer is already on the horizon, we don’t recommend putting your body through rigorous routines to get that “perfect body” in two weeks.
You must stay realistic when working out to get the summer body and give yourself time to get the desired results.
By the way, summer doesn’t make an exit until late September. So, if you start working out now and into the first few weeks of summer, you may still be able to hit those summer body goals.
So, what are the best men’s workouts for summer —both indoors and outdoors?
Best Men’s Workouts for Summer: Indoors Workouts
The sky is clear; the sun is out. It is a great day for a run, but you’re not the sort of person that loves working out in public. So, you opt to work out indoors at home or at your local gym.
If you want to get a summer body on time, we suggest you resist the urge to focus only on one part of your body or one set of muscles when working out. A full-body workout is your best shot to get a summer body within two months.There are many routines for full-body workouts for summer, but one of our favorites is the 5-day full-body summer workout plan by M&F (Music&Fitness).
The good thing about this summer workout plan is that you can also do it at home if you have a home gym equipped with a bench, adjustable cable machine, barbells, and dumbbells.
Here’s how to get a summer body in a few weeks.
Day 1
| Exercise | Equipment | Sets | Reps | Superset | Rest |
| Jump Rope | Jump rope | 5 | 30 sec | 10-min cardio warm-up (as jump rope sub) | |
| Leg press | 3 | 15 | 30 secs jump rope/stationary bike | ||
| Dumbbell shoulder press | Dumbbells | 3 | 10 | 30 secs jump rope/stationary bike | 30-40 secs |
| Dumbbell sumo squat | 3 | 8 | 30 secs jump rope/stationary bike | ||
| Dumbbell lateral raise | Dumbbells | 3 | 10 | 30 secs jump rope/stationary bike | 30-40 secs |
| machine leg curl | 3 | 12 | 30 secs jump rope/stationary bike | ||
| Dumbbell front raise | Dumbbells | 3 | 15 | 30 secs jump rope/stationary bike | 30-40 secs |
| Dumbbell step-up | Bench, box, dumbbells | 3 | 6 per leg | 30 secs jump rope/stationary bike | |
| Dumbbell upright row | Dumbbells | 3 | 10 | 30 secs jump rope/stationary bike | 30-40 secs |
| Stability ball crunch | 3 | 25 | |||
| General plank | No equipment | 20-30 secs | |||
| Crunch | No equipment | 3 | 20 |
Day 2
| Exercise | Equipment | Sets | Reps | Supersets | Rest |
| Jump rope | Jump rope | 5 | 30 secs | 10-min cardio warm-up (optional as jump rope sub) | |
| Barbell bench press | Barbell, bench | 3 | 8 | 30 secs jump rope/stationary bike | |
| Barbell bent-over row | Barbell | 3 | 10 | 30 secs jump rope/stationary bike | 30-45 secs |
| Alternating incline dumbbell bench press | Bench, dumbbells | 3 | 8 | 30 secs jump rope/stationary bike | |
| Lat pulldown | Adjustable cable machine, lat pulldown bar | 3 | 10 | 30 secs jump rope/stationary bike | 30-45 secs |
| Cable flye | 3 | 12 | Perform cable flye at mid-level | 30 secs jump rope/stationary bike | ||
| General pushup | No equipment | 3 | 15 | 30 secs jump rope/stationary bike | 30-45 secs |
| Cable high row with bar | 3 | 15 | 30 secs jump rope/stationary bike | ||
| Cable pullover with rope | 3 | 10 | 30 secs jump rope/stationary bike | 30-45 secs | |
| Stability ball crunch | 3 | 25 | |||
| General plank | 20-30 secs | ||||
| Crunch | 3 | 20 |
Day 3
| Exercise | Equipment | Sets | Reps | Superset | Rest |
| Jump rope | Jump rope | 5 | 30 secs | 10-min cardio warm-up (optional as jump rope sub) | |
| Bodyweight jump squat | No equipment | 3 | 8 | 30 secs jump rope/stationary bike | |
| Smith machine squat | 3 | 10 | 30 secs jump rope/stationary bike | 30-45 secs | |
| Dumbbell side lunge | Dumbbells | 4 | 8 | 30 secs jump rope/stationary bike | |
| Alternating dumbbell biceps curl | Dumbbells | 4 | 10 | 30 secs jump rope/stationary bike | |
| Close-grip pushup | 4 | 10 | 30 secs jump rope/stationary bike | 30-45 secs | |
| Dumbbell straight-leg deadlift | Dumbbells | 3 | 12 | 30 secs jump rope/stationary bike | |
| Dumbbell preacher curl | Dumbbells, preacher bench | 3 | 15 | 30 secs jump rope/stationary bike | |
| Incline EZ-bar lying triceps extension | Bench, EZ-bar | 3 | 15 | 30 secs jump rope/stationary bike |
Day 4
| Exercise | Equipment | Sets | Reps | Superset | Rest |
| Jump rope | Jump rope | 5 | 30 secs | 10-min cardio warm-up (optional as jump rope sub) | |
| Dumbbell bench press | Bench, dumbbells | 2 | 15 | 30 secs jump rope/stationary bike | |
| High cable flye | 3 | 10 | 30 secs jump rope/stationary bike | 30-45 secs | |
| Incline barbell bench press | Barbell, bench | 3 | 8 | ||
| Military press | Barbell | 3 | 6 | 30 secs jump rope/stationary bike | 30-45 secs |
| Cable lateral raise | Adjustable cable machine | 3 | 12 | 30 secs jump rope/stationary bike | |
| Cable front raise | Adjustable cable machine, rope attachment | 3 | 15 | 30 secs jump rope/stationary bike | |
| Dumbbell bent-over raise | 3 | 15 | 30 secs jump rope/stationary bike | 30-45 secs | |
| General pushup | No equipment | 3 | 15 | 30 secs jump rope/stationary bike | |
| Arnold press | Dumbbells | 3 | 20 | 30 secs jump rope/stationary bike | 30-45 secs |
| Kneeling cable crunch | Adjustable cable machine, rope attachment | 25 | |||
| General plank | No equipment | 20-30 secs | |||
| Stability ball crunch | 3 | 20 |
Day 5
| Exercise | Equipment | Sets | Reps | Supersets | Rest |
| Jump rope | Jump rope | 5 | 30 sec | 10-min cardio warm-up (optional as jump rope sub) | |
| Seated cable row | Adjustable cable machine, V-handle attachment | 3 | 10 | 30 secs jump rope/stationary bike | |
| Seated barbell biceps curl | Barbell, bench | 3 | 12 | 30 secs jump rope/stationary bike | |
| Dumbbell lying triceps extension | Bench, dumbbells | 3 | 12 | 30 secs jump rope/stationary bike | 30-45 secs |
| Seated back extension | Roman chair | 3 | 15 | 30 secs jump rope/stationary bike | |
| Incline dumbbell biceps curl | Bench dumbbells | 3 | 8 | 30 secs jump rope/stationary bike | |
| Dumbbell overhead triceps extension | Dumbbells | 3 | 15 | 30 secs jump rope/stationary bike | 30-45 secs |
| One-arm lat pulldown | 3 | 12 per arm | 30 secs jump rope/stationary bike | ||
| Wide-grip barbell biceps curl | 3 | 15 | 30 secs jump rope/stationary bike | ||
| Bodyweight dip | Dip station | 3 | 15 | 30 secs jump rope/stationary bike | 30-45 secs |
| Reverse-grip barbell bentover row | 3 | 15 | 30 secs jump rope/stationary bike | ||
| Close-grip barbell biceps curl | 3 | 15 | 30 secs jump rope/stationary bike | ||
| Close-grip pushup | 4 | 10 | 30 secs jump rope/stationary bike | 30-45 secs | |
| Kneeling cable crunch | Adjustable cable machine, rope attachment | 3 | 25 | ||
| General plank | No equipment | 20-30 secs | |||
| Stability ball crunch | 3 | 20 |
Mastering Your Workout Schedule
If you religiously follow this summer full-body workout by Muscle & Fitness, you’ll be well on your way to getting a summer body in the next six weeks. This plan puts your whole body—back, pecs, abs, and legs—in perspective while enhancing your strength, stability, and overall fitness. Enhance your body’s acclimatization to the effects of the workout routine by stretching before and after each day’s exercise.
The 5-day per week workout plan may appear tedious to people not used to working out. In that case, you should decrease the weekly routine to 3-4 days per week.
If the idea of hitting the gym when getting ready for summer body is not up your alley, then you should consider outdoor summer workouts to ensure your overall fitness.
Best Men’s Exercises for Summer: Outdoor Workouts
At Craft Medical, we’re all up for men working out outdoors during the summer. Outdoor summer workouts will significantly improve your mental and physical health while enriching you with the bountiful experiences that come with being out in nature.
Below are some fun outdoor summer exercises suitable for men of all ages.
The Skies Are Clear: Hikes, Strolls, Jogs, Runs, and Cycling
Now is a great time for hiking with the boys or your family, but you can also go on solo hikes if you’re blessed with trails near your home.
Sure, it doesn’t have to be just hikes. You can also go for group or solo runs, jogs, and stroll on safe trails or along a nice beach.
Although it might be tempting to set out when the sun is all bright, it’s best to schedule your exercise in the mornings when the weather is cool or in the evenings when the sun is less intense. That way, you reduce your risk of dehydration, sunburn, and exhaustion.
All the same, step out with your sunscreen on, wear the appropriate gear, and have your bottle of water to hydrate yourself while hiking, running, cycling, jogging, or strolling. Do not give room for ill surprises.
Never Too Old for Some Paintballing
When was the last time you paintballed? A little too long? The summer is a great time to relive some old memories or create new ones at a paintball park.
Why paintball? It is a great exercise that works out your full body and mind, as well. Strategizing and aiming put your mind and senses to work, testing your acuity, focus, and wits.
Running, crawling, kneeling, rolling, and (maybe) jumping during defense or offense work out your full body.
At the end of the day, your heart is racing, and your body feels sore in a good way, but you have had loads of fun.
Rock Climbing
A workout for men who are not afraid of heights and dare climb jagged rocks to reach new heights. Rock climbing tests your body and mind, then crowns your efforts with beautiful landscapes you can immerse yourself in after the climb.
If you’re afraid of heights but would love to climb rocks, you can always try bouldering. With bouldering, you climb rocks that are close to the ground and don’t require harnesses and ropes for you to climb.
Kayaking
Relaxation meets exercise. Push your kayak into the waters and paddle! Kayaking is a low-impact workout that tests and improves your muscle strength, stamina, flexibility, and cardiovascular fitness.
Additionally, you get to enjoy the soothing feeling that comes with being surrounded by calm waters. Instead of kayaking, you can make things more interesting with paddleboarding.
Yoga and Stretch
Wherever you deem fit: be it your backyard, rooftop balcony, the beach, a park, or a clearing, throw your mat on the floor and salute the sun or stretch your muscles.
The point is to keep your muscles healthy, flexible, and well-strengthened. Yoga and other stretching exercises help free up your joints and muscles and keep you going. You can always join small yoga groups in your community if you need help.
Take the Gym Outside
You can join an outdoor gym and follow their routines. If gyms don’t work for you, you can always do some outdoor summer workouts that don’t require equipment.
Some exercises to try out include cardio, pushups, planks, and squats.
Keeping Fit With Craft Medical
Now that you know how to work out in the summer and keep fit, it is equally important to always stick to a proper diet, stay hydrated, and keep to other summer fitness tips to ensure you work out safely in hot weather.
At Craft Medical, we believe that men’s fitness is not confined to getting a summer body. It is a lifelong journey that embraces non-workout affairs, including diet, the individual’s frame of mind, and overall health status. Therefore, we always push for mental and physical fitness all year round—from winter through spring and summer to fall.
We tailor our services to meet each man’s health needs, depending on relevant factors unique to the individual.
Click here or the button below to become a Craft Medical member and get all the certified professional help you need, irrespective of the season.
