6 Summer No-Work Workouts


We all know it’s important to work out, right? Working out regularly can keep us feeling healthy both physically and mentally, and the summer months give us a great opportunity to get in some additional movement outside our usual workouts! This “extra” movement can have some great benefits too:

  • Help us sleep better

  • Help us lose weight or maintain our weight

  • Reduce chronic pain

  • Give us more energy

  • Help keep our muscles and bones strong

  • Improve our mood

  • Keep our thinking and memory sharp

So, how can we get in more movement without actually working out? Here are 6 no work out workouts we can try, and since all of these can be done outside, we get the bonus benefit of some extra doses of vitamin D that can help us feel SO good! Which one of these non-workouts will you try first?

1. Hit the pool

When those hot summer temps (and possible high humidity) are in the forecast, spending some time in the pool can be the difference between enjoying your summer and simply getting through those summer months. While you’re in the pool, play some pool games with others, do some laps, do some pool running...just move. The water acts as natural resistance, and the non-impact movement you can get in the pool can be just what you need to get in some extra activity, especially if you’re dealing with an injury or other orthopedic-related issues. And let’s be honest: Spending time in the pool is just plain fun!

2. Take a walk

Walking is an easy way to get in more movement because you can do it practically anywhere with zero equipment required. Along with numerous health benefits, walking is something you can do solo to get in some valuable “me” time, or you can include a friend or family member to get in some quality relationship time. Here are some ideas for adding more steps into your day:

  • Check out your neighborhood.

  • Take the stairs.

  • Park farther out in the parking lot.

  • Walk during work breaks or phone calls.

  • Take the kids on a nature walk.

  • Set a daily step goal. Make it a friendly competition by including others!

3. Go for a bike ride

Summer is the perfect time to put your bike to good use. Cycling is a great way to get in some non-impact movement, go from place to place (think of all the $$ you’ll be saving on gas!), check out a local trail, and just enjoy being outside. It’s also fun to do with others, so grab a biking buddy and go!

4. Take a hike

Hiking can be a great way to enjoy nature and get in some solid movement too. Look for hikes of different skill levels depending on your fitness level (and how challenging you want the hike to be) and on the skill level of your hiking buddies. Hiking is also a great way to unplug from technology, which is something we can all use from time to time, right?!

5. Do some sightseeing

You can get in some serious steps taking in the sites on those summer vacations, and you’ll see much more on foot than by driving. It can also be fun to be a “tourist” where you live, and you might just discover and enjoy places you didn’t even know existed so close to home!

6. Just play

Summer is a great time to let your inner kid come out to play, and playing is even more fun with your kids or some friends! Here are some ideas:

  • Play games like hopscotch, tag, capture the flag, kick the can, Red Rover, and so on.

  • Have a dance party.

  • Play more “organized” games like soccer, dodgeball, tennis, pickleball, and more.

  • Check out the playgrounds in your area, and don't let the kids have all the fun! Get in there and climb, swing, play on the monkey bars, and take advantage of whatever other apparatuses you can find.

  • Play active video games, and make it a competition with yourself or others! You can even put together your own version of an Olympic Games.

  • Give geocaching—the technological equivalent of a scavenger hunt—a try.

  • Play Deck of Cards solo or with others. This game is fun because you don’t even realize you’re actually working out, and it can work for toddlers to grandparents!

Here’s how it works:

  • Assign a movement to each suit of cards. Think: Air squats, push-ups, jumping jacks, burpees, sit ups, high knees, and so on, or come up with your own creative movements.

  • Each person takes a turn choosing a card from the deck. Say a 6 of clubs is chosen, and the movement for clubs is air squats. Everyone will do 6 air squats, and then the next person chooses a card from the deck.

  • You can play as long as you want to!

What are your favorite ways to get in some extra summer active-ity? Choose one of the no work out workouts we’ve shared or think outside the box and create your own. And have an awesome summer!