Summer is the perfect time to get outdoors and stay active, but when the temperatures soar, high intensity workouts can leave you feeling drained or even at risk of heat exhaustion. This is where low impact workouts come in. These exercises are designed to be gentle on your joints and cardiovascular system, while still offering excellent results for maintaining or improving your fitness.

Whether your goal is to stay fit, improve mobility, lose weight, or simply feel more energised, low impact workouts are an ideal option for hot days. Here are some of the most effective and enjoyable choices, complete with examples and benefits.

1. Walking
Walking remains one of the most accessible and effective low impact workouts. It is easy on the joints, requires no equipment, and can be done early in the morning or later in the evening when it is cooler.
Example: A brisk 30 minute walk around a shaded park can burn calories, improve cardiovascular health, and boost your mood.
Benefits: Helps with weight management, promotes circulation, and reduces stress levels.

2. Swimming and Water Aerobics
Water-based workouts are ideal in the summer. They keep your body temperature regulated and reduce impact on your joints while still offering resistance to strengthen muscles.
Example: Join a local aqua aerobics class or swim laps at a comfortable pace for 20 to 30 minutes.
Benefits: Builds strength and endurance, supports joint health, and improves overall flexibility.

3. Pilates
Pilates focuses on controlled movements, core strength, and flexibility. It is particularly good for posture, balance, and building long lean muscles.
Example: Try a 45 minute mat Pilates session at home or in a class setting, focusing on breathing and core engagement.
Benefits: Improves body awareness, builds a strong core, and supports spinal health without impact.

4. Yoga
Yoga offers both physical and mental benefits. It involves slow, controlled movements and stretches that can be tailored to your ability and comfort level.
Example: Choose a gentle flow or restorative yoga class to ease tension and boost flexibility without breaking a sweat.
Benefits: Increases flexibility, improves mental clarity, and supports mobility and joint function.

5. Resistance Band Training
Resistance bands are a great way to build strength without heavy weights or high intensity. This form of strength training is gentle on the body while being highly effective.
Example: Try a 20 minute full body resistance band circuit including rows, squats, glute bridges, and chest presses.
Benefits: Builds lean muscle, supports bone health, and improves muscle tone with minimal joint strain.

6. Stationary Cycling
Indoor cycling on a stationary bike allows you to exercise in a cool environment and control the intensity to suit your energy levels.
Example: A 30 minute moderate ride with gentle resistance can keep your heart rate up without stress on the knees or hips.
Benefits: Cardiovascular health, leg strength, and endurance with minimal impact.

7. Dance Based Fitness
Low impact dance routines such as Zumba or online low intensity dance classes are fun and motivating ways to move without jumping or jolting the joints.
Example: Join a low impact dance class that uses simple choreography or follow a YouTube video from home.
Benefits: Cardiovascular boost, improved coordination, and a positive mental lift.

8. Light Bodyweight Circuits
Short bodyweight circuits using exercises such as step ups, wall push ups, glute bridges, and bird dogs can be done indoors to keep cool while building strength.
Example: Create a simple circuit of five exercises performed for 30 seconds each, with one minute rest between rounds.
Benefits: Improves strength and endurance, suitable for all fitness levels, and easy to adapt.

How to Maximise Your Summer Fitness Safely
To get the most out of your low impact summer workouts:

• Exercise during cooler times of the day, such as early morning or evening.

• Stay hydrated by drinking water before, during, and after workouts.

• Wear light, breathable clothing and consider exercising indoors when temperatures are very high.

• Prioritise consistency over intensity to see steady progress without burnout.

If you are unsure how to tailor your summer workouts to your current fitness level or goals, consult with a personal trainer. A customised plan can help you train safely and effectively without overheating or overexerting.
At JSM Fitness, I specialise in creating bespoke fitness programmes that suit your lifestyle and help you stay on track year-round.
Get in touch today to book your consultation and make this your fittest summer yet.

Website: www.jsmfitness.co.uk
Email: [email protected]
Phone: 07590 830263

St Albans Personal Trainer, serving Harpenden & Surrounding Areas in Hertfordshire