Summer Workout Ideas for Women in Midlife: Stay Fit and Fabulous!

Last Updated on May 10, 2024 by Candi Randolph

Hey there, ready to kick up your sandals and get moving this summer? Believe it or not, these sunny days are not just perfect for that iced latte but also for boosting our fitness game! If you’re cruising through the midlife boulevard, you know how valuable a good workout sesh can be – but we’re not talking about those uninspiring gym routines that feel like Groundhog Day.

summer workout ideas

Summer’s here and it’s opening its sunny arms wide, begging us to get outdoors and active! And you, my fabulous midlife friends, it’s time to seize these days with as much zest as we do a sale at our favorite store. You’ve got the wisdom of the years packed in your gym bag, now all you need is a kick-butt workout strategy that suits the heat and your life’s halftime show. Here are some summer workout tips and ideas to inspire you!

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Why Exercise is Essential for Women in Midlife

Now, we know ‘essential’ sounds like something a doctor would prescribe—and well, it kind of is. Staying active, especially during midlife, is like giving your body a high-five. It helps keep those sneaky pounds at bay, boosts your mood, maintains your muscle mass, and honestly, it’s a great excuse to wear your cute workout gear.

Plus, if your bones could talk, they’d be thanking you for keeping them as sturdy as your favorite pair of heels.

Types of Summer Weather Workouts

types of summer weather workouts

here are so many ways we can get some healthy exercise when the weather is warm. And, it’s even more fun to combine these activities with other goals, like a bucket list of fun summer activities.

Here are some workouts that promise to spice up your routine and bring on the good sweat:

Outdoor Yoga: Rise with the sun and stretch with some yoga in your backyard. It’s like greeting an old friend and hey, it does miracles for flexibility and peace of mind.

Swimming: Channel your inner mermaid and take a dip! Swimming is Mother Nature’s zero-impact wonder workout—you’ll work every muscle group without heating up like a breakfast burrito.

Walking/Jogging: This one is my personal favorite! Grab your sneakers, pump up that playlist, and hit the pavement. Early morning or just before sunset are the perfect times to avoid the scorching heat. Plus, the scenery is a lot nicer than the gym’s four walls, don’t you think?

Cycling: Whether it’s a leisurely bike ride around the neighborhood or a more intense cycling class, you’ll feel the burn in those thighs but, oh, the places you’ll go!

Pilates: Want a core as solid as your life experiences? Pilates in the park is where it’s at. Increase your body strength without the sweat breaking out into a standing ovation.

Group Sports: Pickleball, tennis, or even beach volleyball with friends won’t just be a blast, but you’ll be working on your speed, coordination, and social life all at once.

Indoor Exercises You Can Do Outdoors

Don’t think the great outdoors is just for those traditional ‘outdoor’ activities. Nope, you can take your beloved indoor exercises under the sky too! Here’s how you can turn the world into your personal gym:

Bodyweight Workouts: Who needs weights when you’ve got your own body? Find a park bench for step-ups, tricep dips, and inclined push-ups. The ground is perfect for squats, lunges, and burpees. Imagine that—nature’s own workout equipment!

Resistance Band Exercises: Lightweight and perfectly portable, resistance bands can transform a patch of grass into a resistance training zone. Work those arms, legs, and glutes with bands looped around a sturdy tree or your own feet.

Tai Chi: This gentle form of exercise isn’t just for serene indoor spaces. Performing Tai Chi in a peaceful outdoor setting, perhaps in a quiet park or by a gentle stream, brings an added layer of tranquility and connection with the environment.

Whether you’re soaking in the sunrise or enjoying the golden hour, turning these indoor exercises into outdoor adventures not only spices up your routine but connects you with nature in the most energizing way. Grab your gear, your zest for life, and maybe even a friend, and take your workout session outdoors. Your body (and soul) will thank you!

Sample Summer Workout Plans for You

sample summer workout plans

Alright, girls, are you ready to sparkle this summer? Here are several workout plans tailored just for you, blending fun, fitness, and that irresistible summer vibe. Remember, it’s all about honoring your body and enjoying the process!

Remember to modify the suggested activity or exercise according to your overall health, mobility, and stamina. Start slow if needed and work your way up to a level that is challenging but doesn’t create opportunity for injury.

The overall goal is to get out and enjoy the fresh air, move your body, and have fun while doing it! Here are a few sample workout plans to get you started:

Beginner Plan

  • Monday: 20-minute outdoor walk, followed by 5 minutes of stretching
  • Tuesday: Rest day or gentle yoga in your backyard
  • Wednesday: 10 minutes of bodyweight exercises (squats, lunges, push-ups, etc.) and 10 minutes of resistance band exercises
  • Thursday: Rest day or swimming for 30 minutes
  • Friday: 20-minute walk, followed by a game of pickleball or tennis with friends
  • Saturday: Rest day or try an outdoor Pilates class
  • Sunday: Rest day or leisurely bike ride around the neighborhood

Intermediate Plan

  • Monday: 30-minute walk or jog, followed by 5 minutes of stretching
  • Tuesday: Rest day or try an outdoor yoga class
  • Wednesday: 20 minutes of bodyweight exercises and 10 minutes of resistance band exercises
  • Thursday: 30 minutes of swimming or water aerobics
  • Friday: Rest day or play a game of beach volleyball with friends

Daily Activity Plan

Monday – Zen Monday: Ease into the week with morning Tai Chi in your garden. Follow it up with a gentle walking session in evening, capturing the essence of a summer sunset while giving your heart that gentle nudge.

Tuesday – Aquatic Adventure: Time to make a splash! Hit your local pool for some laps or join a water aerobics class. Swimming is gentle on the joints yet incredibly effective for all-over body toning.

Wednesday – Wheels Day: Dust off that bike and go for a ride around your neighborhood or local park. Cycling is fantastic for building leg strength without straining your knees, and the breeze feels oh-so-glorious!

Thursday – Pilates in the Park: Join a Pilates class in the park or follow an online guide on your tablet. Focus on core strengthening and flexibility — key components for keeping your body limber and strong.

Friday – Group Sports Fun: Whether it’s pickleball or doubles tennis, playing a sport with friends doubles as social time and workout. Enjoy the competition and the laughter; it’s beneficial for your body and soul!

Saturday – Gardening/Golfing: Pick a hobby that gets you moving yet feels like a treat. Gardening for a couple of hours can burn calories and flex those muscles, or perhaps tee off on the golf course for some friendly play.

Sunday – Rest and Reflect: Take this day to rest, or maybe opt for a soothing Yoga session to stretch and meditate. Reflect on your week’s accomplishments and the beauty around you.

Fresh Air Fitness Blitz: 30-Minute Outdoor Workout Plan

Step outside, breathe in the fresh air, and prepare for a 30-minute workout that combines strength and aerobic exercises. This simple, yet effective plan is designed to be repeated, ensuring you get stronger and more agile with each session. All you need is your determination and perhaps a bench or sturdy surface in your nearby park or even in your backyard.

Warm-Up (5 Minutes): Start with a brisk 5-minute walk or light jog to get your heart rate up and muscles warmed up. Include dynamic stretches such as leg swings and arm circles.

Circuit 1 – Strength (10 Minutes): Perform each exercise for 45 seconds, followed by a 15-second rest.

  1. Park Bench Push-Ups: Using a bench, perform push-ups to work the chest, shoulders, and triceps.
  2. Step-Ups: Alternate stepping up on the bench with each leg, driving through your heel for lower body strength.
  3. Tricep Dips: Sit on the bench, hands next to hips, and slide off to dip down and back up.

Repeat this circuit twice.

Circuit 2 – Aerobic & Core (10 Minutes): Perform each for 45 seconds with a 15-second rest in between.

  1. High Knees: Run in place, bringing your knees up high for a cardiovascular boost.
  2. Mountain Climbers: Starting in a plank position, alternate drawing each knee towards your chest, keeping the core engaged throughout the exercise.
  3. Squat Jumps: Perform a regular squat, then jump up explosively for a full-body workout.

Repeat this circuit twice.

Cool Down (5 Minutes): Wind down with a gentle walk and static stretches focusing on the legs, arms, and back to prevent muscle soreness.

This plan is versatile enough for any fitness level and is designed to be enjoyed in the great outdoors. Repeat it, enjoy the change of scenery, and watch as your fitness levels soar! Remember, staying hydrated and listening to your body is key. Enjoy the energizing effect of merging fitness with nature’s special touch.

Remember to Hydrate

drink water when working out for proper hydration

Ah, hydration, our trusty sidekick in the quest for feeling fit and fabulous. While we’re out there conquering the world (one workout at a time), it’s easy to forget about guzzling that H2O. But here’s the deal—staying hydrated is just as crucial as nailing that last rep. Here are some tips to keep you watered and wonderful:

Carry a Water Bottle: Seems obvious, right? But how many times have we left it sitting on the counter? Find a water bottle that screams ‘you’ and attach it to your hip like the most fashionable accessory.

Infuse Your Water: If you’re not a fan of plain water, dress it up! Add slices of lemon, cucumber, or your favorite berries. It’s like a spa day in a bottle.

Eat Your Water: Yes, you read that right. Foods like cucumber, watermelon, strawberries, and grapefruit are packed with water. It’s hydration in a bite—yum!

Set Reminders: We’ve got apps for everything these days, including reminding us to drink water. Set a few through the day. It’s like your phone giving you a little nudge saying, “Hey, take a sip!”

Track Your Intake: Keep a water diary or mark your water bottle with time-oriented goals. It’s a little game to play with yourself, and the prize? Radiant skin and an energy boost!

Remember, your hydration needs can skyrocket, especially when you’re sweating it out under the sun. Listen to your body—it’s smarter than you think. Thirsty? Drink up, beautiful! This way, you’re not just working on your external glow but ensuring your inner health is sparkling too.

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Powering Your Workouts with the Right Nutrition

proper nutrition when working out

In the midst of our summer sweat sessions, fueling our bodies correctly becomes non-negotiable. But worry not, because weaving proper nutrition habits into your summer routine can be both delicious and fulfilling.

It’s not just about what you sip; it’s also about what you munch on. Here are some tips to keep your nutrition on point while enjoying all the delights summer has to offer:

Balance Your Meals: Aim for a colorful plate. Incorporate a mix of carbs for energy, lean proteins for muscle repair, and lots of fruits and veggies for those essential vitamins and minerals. Think grilled chicken with a quinoa salad or salmon tacos with a mango-avocado salsa.

Timing is Key: Fuel up about 1-2 hours before your workout with a light snack to avoid discomfort during your exercise. Post-workout, reach for a protein-packed meal to aid recovery. An almond butter and banana smoothie or a turkey and avocado wrap are perfect picks.

Stay Cool with Summer Snacks: Heatwaves and heavy meals don’t mix well. Keep it light with snacks like Greek yogurt and fresh berries, hummus with crunchy veggies, or a handful of nuts. These not only keep you satiated but help you cool down.

Hydrate Creatively: Beyond guzzling water, you can stay hydrated with foods high in water content. Gazpacho, a chilled soup made from ripe tomatoes, cucumber, and bell peppers, is both a hydrating and nourishing choice. Or, indulge in a frozen fruit bar for a sweet dose of hydration.

Indulge Wisely: Summer is synonymous with barbecues and ice cream, and there’s no reason to skip out on the fun. Aim for balance—enjoy that grilled burger but pair it with a side salad instead of fries. Craving ice cream? Opt for sorbet or frozen yogurt, and top it with fresh fruit.

Listen to Your Body: With all the fun activities and workouts, your body might need more fuel than usual. Listen to your hunger cues and eat when you’re genuinely hungry. Keep healthy snacks on hand so you’re prepared when hunger strikes unexpectedly.

Summer gives us the perfect opportunity to enjoy fresh, in-season produce and experiment with new recipes that not only satisfy our taste buds but also support our fitness goals. By incorporating these nutrition tips, you’re not just fueling your summer workouts; you’re paving the way for a season filled with health, energy, and radiant vibes.

Conclusion: Summer Workout Ideas

There you have it, my summer-loving companions. Midlife or not, the world—or at least the great outdoors—is truly your oyster this season. Exercise isn’t just about keeping fit; it’s about enjoying the moment, the movement, and hey, the glory of feeling like a sun-kissed goddess post-workout!

Don’t forget, each day is a fresh chance to make moves that make you feel fantastic. And after your workout, go ahead and grab that iced latte, because you’ve earned it, sister! Stay cool, stay active, and rock this summer like the powerhouse you are!

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