HOW TO APPROACH TRAINING WHEN IT'S 30+ DEGREES OUTSIDE?

Summer is beautiful – long days, vacations, sunshine… but also drained energy, a sluggish body, and zero motivation to work out. And when the temperature climbs above 30°C, the idea of hitting the gym can feel like a nightmare.

The good news?
There’s a type of workout that works even in the heat, won’t overwhelm you, and still brings results.

And you don’t have to destroy your body or your motivation in the process.

🔥 1. In summer, less is more

When the temperature hits tropical levels, your body functions differently:

Your heart rate increases even with less effort
Performance drops
You overheat and tire out faster

This means high-intensity workouts like CrossFit, long runs, or heavy strength training in the sun can do more harm than good.

✅ 2. The summer workout winner: Functional bodyweight circuit training

This type of training:

Takes just 20–30 minutes
Can be done indoors (ideally in an air-conditioned gym)
Activates your whole body without overloading it
Can be adjusted to your own pace

Example workout:
🔁 4 rounds / 30 seconds on – 15 seconds rest:

✔️ Squat + jump

✔️ Plank with knee-to-elbow pull

✔️ Push-ups (on knees or standard)

✔️ Burpees without the jump

✔️ Triceps dips on a bench

✔️ Side plank

You can do the entire workout without any equipment – either at home or in a gym where you can add weights or machines if desired.

💧 3. What else to consider when exercising in summer?

Work out in the morning or evening when it’s cooler
Hydrate before the workout – don’t wait until you feel thirsty
Try shorter but more frequent workouts – e.g., 20 minutes 4x per week instead of 1 hour 2x
Recover consciously – you sweat more = you’re more dehydrated = you might feel tired all day

💡 Bonus tip: Training in an air-conditioned gym has its perks

At Form Factory gyms, you’ll find: