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We've Created The Perfect Full Body Summer Workout

6th June 2023

6th June 2023

By Caitlin Bell

Summer is often the time when people begin thinking about kicking off a new fitness regime or are motivated to tackle that body transformation they’ve been putting off throughout the colder months. With longer days and better weather ahead of us, getting up and out for a sweat just feels easier, right?

Just 30 minutes of exercise can make a significant difference to your day (and health!), so take the opportunity to live a little better, be it in the gym, outdoors, or in your own home. If 30 minutes really sounds like a stretch on your time, why not squeeze in two 15 minute slots instead - every little helps!

To help get you started, we've joined forces with the team at Fitwell to put together a full-body home workout that will clear your head, burn some calories and target all the major muscle groups

Summer Fitness Workout:

Follow the below steps to smash your home workout and get a great full body workout in wherever you are. 

Duration: 20–25 mins

Type: High-Intensity Interval Training (HIIT)

Difficulty: Intermediate (adjust reps & duration for a lighter/heavier workout)

Repeat: Start with the warm up. Complete the workout 3x with 60-second rest between rounds.

Warm Up:

Running In Place: 40 seconds. Start slow and build speed.



Jumping Jacks: 40 seconds. Try to stay light and springy on your feet.



High Knee Run: 40 seconds. At the end of the set, make sure your knees are coming up as high as at the beginning.  




Repeat 3 times with 60-second break in between.

Squats (with optional dumbbell): 40 seconds. Keep your chest tall and your knees  over your toes throughout.



Bicep Curl to Press: 40 seconds. Control the descent on these, don’t just drop the weights! 



Mountain Climbers: 40 seconds. Your hips and shoulders should be roughly level when you’re doing this exercise. 



Alternate Bicycle Crunches: 30 seconds. Make sure you keep your lower back on the floor the whole time. Also, relax your neck muscles - push up from your chest and shoulders instead. 



Burpees: 10 repetitions. The faster you do them, the faster you’ll be free to enjoy that post-workout glow. 




Phew, that's a wrap! Don't forget to cool down with some all-important post-workout stretching, and then fuel up with an Innermost protein shake, to ensure those muscles have everything they need to recover and grow.

If you liked this workout and would like even more ideas and guidance from your own on-demand fitness trainer, then download the Fitwell app and try one of their Premium packages.

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