Are you planning to bring about the sculpture-like physique this summer? If yes, then we are here to get you sorted with the perfect summer workout plan just for you. No matter if you are a beginner, intermediate, or pro in fitness training, we have mindfully curated our summer workout routine in a way that you will get all the benefits of a full body workout while following this 30-day fitness plan. 

30 Days Workout Plan Explained 

women working out in gym
Image Source- Pinterest

For any well-planned workout schedule, flexibility is a must. The plan is simple: six exercises need to be performed for six days in a week and there is one complete rest day. Pick the days that are flexible for you, but the basic goal is to maintain the 6:1 ratio throughout the weeks. According to different fitness levels, we have created weekly workout plans to break the monthly routine into smaller parts. If you are a newbie on the fitness runway, starting with just 2 rounds of exercise using lightweight dumbbells would suffice. Intermediate or pro individuals can go up to 6 rounds per workout with heavier loads. If you are ready to put in consistent efforts for a minimum of 30 days, start the weekly fitness plan now and keep repeating it throughout the summer. 


The Basics Of Summer Fitness Plan


  • Equipment That You Will Need 

The summer workout plan we have built for you doesn’t need you to spend much on pieces of equipment or a superfacility gym membership. It’s a low-cost plan that you can easily follow at your home without any advanced settings. All you will need is a mat to exercise on the floor, a timer, and a set of dumbbells from light to heavy weights and you are all set. 


  • What You’ll Have To Do  

6:1 is the standard ratio which means you will be performing six workouts for 6 days and there will be a rest day per week. For each exercise, set your gym timer to 45 seconds of workout, followed by 15 seconds of rest. Follow the order of movements laid down below and have only a little rest between rounds. 

Beginner individuals: Two rounds 

Intermediate individuals: Four rounds 

Advanced Fitness Enthusiasts: Six rounds 


Weekly Summer Fitness Plan 

Day 1 – Cardio And Legs 

  1. Burpees 
  2. Sumo Squats 
  3. Squat Jump 
  4. Front kick (right leg) with reverse lunge 
  5. Front kick (left leg) with reverse lunge 

Day 2 – Arms Workout 

  1. Push-ups 
  2. Up and down plank 
  3. Bicep Curls 
  4. Triceps Extensions 

Day 3 – Cardio and Abs 

  1. Burpees 
  2. Russian Twist
  3. Mountain Climbers 
  4. Plank Hip Twist 
  5. Jackknife sit-ups 

Day 4 – Legs Workout 

  1. Sumo Squat 
  2. Front Kick ( right leg) with Reverse Lunge 
  3. Front Kick (left leg) with Reverse Lunge 
  4. Walking Lunges 

Day 5 – Chest, Back and Shoulders 

  1. Push-ups
  2. Up and Down Planks
  3. Mountain Climbers
  4. Burpees 

Day 6 – Abs Workout 

  1. Leg Lifts 
  2. Straight Leg Sit-Ups 
  3. Russian Twist 
  4. Jackknife Sit-ups 
  5. Plank Hip Twist 


Summing Up 

The most effective workout routine is the one that is realistic and which you can stick to. The key to building your dream body is nothing but consistency and effort. Performing some ultra-pro-level workout for a couple of days and then quitting it all won't change anything magically. Rather, stick to a steady fitness routine throughout the month with a balanced diet and adequate rest. And keep contributing towards building your dream body. All the best! 

May 07, 2024 — Hunnit