Summer Workout Plan: Get Fit with a Trainer-Approved Weekly Routine
Photo by Marques Jackson Photography.
By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach
If you’re ready to level up your fitness with a summer workout plan, I’m sharing my top trainer-designed program — built to help you get stronger, boost endurance, and feel your best all season. As a personal trainer and running coach, I often get asked about summer workouts that tone areas like belly fat or arms. I created this summer workout plan to get results without requiring a gym or bulky equipment. You just need a small workout space and, optionally, dumbbells for more intensity. This summer training plan combines cardio and strength circuits in a smart, easy-to-follow format you can do at home, on the road, or outside. Let’s make this your fittest, most confident summer yet.
💥 Ready to take your workouts to the next level?
Grab the Runstreet Summer Workout Plan – Strength + Sweat for just $19 and get:
✅ 4 weeks of guided workouts
✅ A printable workout calendar + tracker
✅ Demo videos and form tips
✅ Designed by a certified trainer and coach
👉 Grab the plan here and start today!
Related: 10 Best Compound Exercises with Dumbbells
Why a Summer Workout Plan Works
Summertime brings longer days and more time, with vacations, summer holidays, and travel. It’s a great season to step up your workouts without having to worry about cold weather or short daylight hours. Getting outside more also offers an extra mood boost, the perfect addition to the feel-good hormones your body releases from working out.
A summer workout plan can help you meet your fitness goals while reducing your risk of injuries. Training without a plan often leaves people frustrated, stuck in a rut, or burned out. This summer fitness plan can help you create a sustainable workout schedule that improves your health.
Without a structured plan, many people feel stuck, frustrated, or burned out. This flexible summer program will help you stay consistent and reduce injury risk — whether you’re a runner, gym-goer, traveler, or workout-from-home type.
What You Need to Get Started
Contrary to what you might think, you don’t need a lot of gear to get fit. Here’s all you need to get started with this summer workout plan:
Comfortable running or training shoes
A yoga mat or cushioned flat surface
A sturdy bench, stair, or ledge for dips
Sweat-wicking workout clothes
A water bottle
Optional: A pair of dumbbells
35–45 minutes, 5 days per week
The Weekly Summer Workout Plan
The Runstreet 4-Week Summer Workout Plan is designed to build strength, improve cardio endurance, and help you feel stronger and more energized. Each week includes a mix of strength, cardio, and full-body circuit training to target your glutes, core, upper and lower body while boosting fat burn and overall stamina. The plan builds strength, improves endurance, and boosts cardio fitness. You’ll hit your glutes, core, upper and lower body, and work on burning fat and improving overall stamina.
Sample Weekly Schedule:
Week 1 Schedule:
Monday – Strength Training
Tuesday – Cardio (Run/Walk)
Wednesday – Full-Body Circuit
Thursday – Rest Day
Friday – Cardio (Run/Walk)
Saturday – Strength Training
Sunday – Rest Day
The Workouts - Week 1 Sample
Day 1 – Strength Training
Do this workout on a yoga mat or other flat, cushioned surface (like a track or athletic field). Start with dynamic stretches to warm up: arm circles, walking lunges, and jumping jacks or light jogging in place. Then complete this bodyweight circuit:
Push-ups
Squats
Side Lunges
Seated Dips
Planks (30 seconds hold)
Optional: Add dumbbells for squats and lunges to increase intensity.
Do 10 reps of each move (plank = 30 seconds). Rest for 1 minute between circuits. Repeat the full circuit 3 times.
Day 2 - Cardio. Do this workout outdoors or on a treadmill.
Warm up with a 5-minute walk or light jog. Then:
Run or walk for 30 minutes at a relaxed base run (also called Zone 2) conversational pace.
Cool down with a 5-minute walk.
Finish with stretching.
Day 3 - Circuits. This circuit workout combines short bursts of strength training with steady-state cardio to boost fat burn and build endurance. Do it at home, outside, or at the gym.
Warm up with 10 minutes of brisk walking or light jogging.
Then do the following circuit:
You can walk or run for the cardio portion of your workouts.
30 seconds of push-ups
3 minutes of running, walking, or jumping jacks
30 seconds of back lunges
3 minutes of running, walking, or jumping jacks
30 seconds of seated dips
3 minutes of running, walking, or jumping jacks
30 seconds of burpees
Walk for 10 minutes to cool down. Stretch.
Day 4 - Rest/recovery.
Day 5 - Cardio. Repeat Tuesday’s cardio workout:
5-minute warm-up
30-minute walk or jog at a relaxed pace
5-minute cool-down
Stretch
Day 6 – Strength Training
Same format as Day 1, with bonus core exercises added. Warm up, then complete the following circuit:
Push-ups
Squats
Side Lunges
Seated Dips
Planks (30 seconds)
Optional Core Finisher:
Dead Bugs (10 reps per side)
Side planks (20 seconds on each side)
Bicycle crunches (10 reps each side)
Optional: Use dumbbells for squats and lunges.
Do 10 reps of each exercise (plank = 30 seconds, side planks = 20 seconds), rest for 1 minute, then repeat the full circuit 3 times.
Day 7 – Rest/recovery
These workouts are flexible and travel-friendly — no gym required. You can modify the routines based on your fitness level or environment. Add dumbbells when available, and feel free to substitute walking for running as needed. Let this be the summer you feel strong, confident, and consistent.
Trainer Tips for Summer Success
The summer brings high temperatures so it’s critical to stay hydrated and watch for signs of heat illness if you’re training outdoors. Avoid working out during the peak heat hours between noon and 4 pm, stay in the shade as much as possible, and bring hydration with electrolytes for your workouts.
Check out my best tips for Running in Heat and Humidity for strategies to train smart in the summer. Also give yourself plenty of recovery time from workouts and rehydrate by drinking water with electrolytes added or a sports drink. When you’re traveling, drink extra water to combat the dehydration that happens on airplanes and long drives.
💪 “This summer workout plan is flexible, scalable, and designed by a trainer who understands real-life schedules.” – Coach Marnie
👉 Ready to commit to your fitness goals?
Get the full 4-Week Summer Workout Plan – Strength + Sweat for just $19 and start building strength, endurance, and consistency today.
✅ 4 weeks of guided strength + cardio workouts
✅ Printable tracker + workout calendar
✅ Demo videos + form tips
✅ Designed by a certified trainer + coach
Nutrition Support for Summer Workouts
Eating enough nutrients will help you power through your workouts and feel your best. Protein and carbohydrates are essential for energy and muscle repair. Summer is a great time to enjoy protein smoothies for post-workout workout recovery. Eating nutrient-rich, real foods while cutting back on highly processed foods. Some healthy, high-protein snack ideas include unsweetened Greek yogurt with fresh fruit and chia seeds, almonds, hard-boiled eggs, edamame, and trail mix without added sugar.
Related: What Foods Are Not Processed? A Guide to Healthy Eating
Ready to Get Stronger This Summer?
Jumpstart your fitness routine with my 4-Week Summer Workout Plan - Strength + Sweat — designed to help you build muscle, boost endurance, and feel your best all summer long. This trainer-designed program includes:
✅ Easy-to-follow weekly workouts (minimal equipment required)
✅ A printable workout calendar + progress tracker
✅ Bonus video demos to guide you through each move
✅ Perfect for home or gym workouts — all fitness levels welcome!
Whether you're getting back on track or looking to level up your strength and stamina, this plan gives you everything you need to feel confident and strong this season.
👉 Grab the full plan now for just $19!
Wrap-Up: Your Fittest Summer Starts Now
This summer workout plan is your jumpstart to a healthier, more energized summer. Add your own spin with a personalized playlist and enlist a workout buddy to stay accountable.
📌 Follow Runstreet Media on Pinterest for more workout tips, routines, and healthy lifestyle content. Happy sweating to you, and have a great summer!
Related: Best Workout Routine at Home: 10 Exercises from a Trainer, Best Sunscreen for Runners
Marnie Kunz is a NASM-certified personal trainer, USATF- and RRCA-certified running coach, and writer based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
