Fitness Tips To Get You Set For Summer

Hot days are just around the corner, which means it won't be long before you're spending hours in a swimsuit. If the last couple of months have been filled with lazy days and comfort foods, it's time for the diet and fitness pre-summer reboot. The sun is shining longer everyday, telling you that's it's time to get ready for vacations, activities with the family and friends and of course, swimsuit season.

In order to assist you to prepare for the great task ahead, here are some simple fitness tips you can follow to look and feel good this summer.

High Intensity Interval Training (HIIT)

High intensity interval training (HIIT) is the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time.  The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder that it does during steady-state cardio. Start with a quick FitCoach HIIT training.  Little HIIT work tips to improve your aerobic and anaerobic endurance. 

Sample HIIT Workout Program

  • Lunges - 10 reps/leg
  • Side lunges - 10 reps each direction
  • Butt Kicks - 25 yards
  • High Knees 25 yards
  • Arm Circles - 20 reps each direction
  • Push-up on knees - 10 reps
  • Seated Trunk Twists (Russian Twists) - 10 reps each side
  • Plank 30 sec
  • Toe touches - 15 reps
  • take short 30 sec rest and start the circuit over again once or twice more.

HIIT has become a popular way to burn more fat. It's a training methods that has been very useful for many people. It can be applied to running or to exercises such as squats. HIIT is considered to be much more effective than regular cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than before. 

What Kind Of Results Can You Expect From HIIT?

HIIT will accomplish two goals namely;

It will help accelerate fat loss and improve aerobic and anaerobic endurance.

HIIT will most likely produce very fast results in a short period of time, which is why it has been gaining popularity ever since it was introduced to the bodybuilding community. 

Clean Eating

Again, there's no secret potion, If you want to be on your way to a better body for summer, it involves taking ownership of what foods you fuel your body with everyday, particularly at this busy time of the year. You don't need to do a juice cleanse or eat plain salad for every meal in order to get a beach body. I simply recommend cleaning up your diet by making some simple swaps for healthier meals (even when you go out to eat) and ditch sugary drinks.

Although you don't have to count calories, focus more on eating lean proteins, veggies, wholes grains and unprocessed foods. Eating a cleaner diet not only helps you shed a few pounds but will also give you healthy skin and plenty of energy for all those fun summer activities. Eat plenty of fibre. Remember you can get fibre for many different foods, including delicious summer fruits such as raspberries, blueberries and strawberries.

Fresh fruits and vegetables are higher in nutrients than processed meals, plus, they're rich in fibre, which will keep you full all day long. Lean meats like turkey are high in protein and will help you burn more fat while building muscle mass (don't worry about becoming bulky). And yes, you can also put some steaks on the grill, just eat in moderation and ensure to stay hydrated.  Drinking water helps flush your system, and as a bonus, it keeps you from feeling bloated.

Weight Training and Workout

Add weights to your workout routines. They don't have to be heavy to help trim and tone your muscles. Mixing your routine is crucial because it staves of boredom and helps you acheive results faster. Your muscles get use to the motions, and after a while, they require fewer calories to do the same work. Before you hit a weight loss plateau, spice up your workout, even while on vacation.  Add a little variety to the routine with yoga or a jog along the beach. Time your workouts in the morning so your can enjoy the rest of the day.

Cut Yourself Some Slack

If you took the winter off, don't expect to be back to peak fitness in a week or two. It's okay to go slow and just enjoy being outside again. Don't worry about going a bit slower in the beginning. When you're working this hard, you need to reward yourself once in a while. No, not with a store-bought pizza, but try to make it yourself with whole grain pita or cauliflower crust, with plenty of veggies, lean meat and allow yourself some cheese. Make your treat something that will motivate you to achieve your goals.

Try Interval Training

For the optimal metabolism boost, sprint on a track or treadmill as fast as you can for 30 sec, rest 90 seconds, then sprint again. Eight to ten sets of sprints will give you a heart-thumping 20 minute workout plus your body will continue to burn calories at a higher rate for the rest of the day. You put your body in an oxygen debt, so the body has to overcompensate and work harder to oxygenate your tissues.


Summer and warmer weather will be there before you know it, so get started right away to show off you physical fitness and summer-ready body. By making easy changes and following these fitness tips, you'll be confident and beach-ready before you know it.

Patricia Lamarre