Summer’s nearly here, and that means more sunshine, and a beach getaway or two. Whether you’re planning to hit the beach, take your workouts outside, or just want to feel more confident in your sleeveless tees, now’s the perfect time to shift gears and focus on feeling—and get your summer body.
But let’s get one thing straight: the idea of a summer body isn’t about chasing unrealistic ideals. It’s about setting a routine that makes you feel energised, confident, and ready to enjoy every moment the season throws at you. These tips are simple, sustainable, and come from someone who trains year-round—and still enjoys an ice cream cone on holiday.
- Set your goals
Before you dive into crunches or start obsessing over macros, take a moment to check in with your mindset. What are you aiming for? To feel stronger? Fitter? More toned? Whatever your goal, it needs to be realistic—and meaningful to you. Define your goal clearly—whether it’s boosting your confidence, improving your health, or just wanting to feel better in your skin. With purpose comes motivation, and with motivation comes consistency.
2. Prioritise sleep
Surprised to see sleep on the list? You shouldn’t be. You could be training hard and eating clean, but if you’re not sleeping enough, your body won’t keep up. Recovery happens when you rest—muscles repair, hormones regulate, and energy stores refill. Aim for 7–8 quality hours a night, and cut back on late-night scrolling. Poor sleep can mess with your metabolism, lower your energy, limit your performance and affect the overall muscle growth.
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3. Move and workout regularly (obviously)
No workout, no summer body. The rule is simple. The more you move, the more your body pulls from stored fat to fuel your activity. Cardio helps with fat burn, while strength training shapes and tones your muscles. But cardio doesn’t mean just running on the treadmill. Go for a walk, hop on a bike, or sign up for a HIIT class. The goal is to raise your heart rate for at least 20 minutes, 3 to 4 times a week.
And yes, let’s be little bit shallow here (and real)—getting summer-ready is also about those arms. But don’t just swing weights around. Focus on controlled reps, full range of motion, and that crucial mind-muscle connection. Include curls, dips, push-ups, and pull-ups to build definition and strength.
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4. Legs are always in season
Summer = shorts. Shorts = legs. And trust us, shorts are making a comeback this season (Check the new issue of Esquire Middle East). So, give your lower body the full focus. Prioritise compound movements like squats and lunges, and mix in hill sprints or jump squats for that extra burn. Afterall, legs are always in season.
5. Eat lean
Abs aren’t made in the gym—they’re made in the kitchen. And while you’ve probably heard that a thousand times, it’s because it’s true. Clean eating is key for weight management, energy, and muscle definition.
Aim for a well-balanced plate: think lean proteins, whole grains, plenty of fruits and vegetables, and healthy fats. Cut down on processed snacks, sugary drinks, and empty calories. And yes—prioritise protein. It keeps you full, supports muscle growth, and helps your metabolism stay sharp.
Remember, getting your summer body isn’t a race against the clock. It’s a journey—and one that rewards consistency over perfection. Don’t stress about getting shredded in 30 days. Focus on building healthy habits, eating clean, staying active, and getting your rest. Start now, stay consistent, and by the time summer is in full swing, you won’t just look good—you’ll feel unstoppable.