Busy Life? No Problem! Stay Fit with This Quick Summer Routine.
Interested in hitting the gym yet not getting time this summer? You're not alone! For busy professionals, students and hardworking housewives, staying fit often takes a backseat during summer months. But guess what? You don’t need fancy equipment or hours at the gym to remain healthy. If you can dedicate only 15-20 minutes a day, that would be enough to refresh your mind, boost energy, and keep you in shape — all without even stepping outside!
Following is an ultimate 15-minute summer workout plan that fits perfectly into any Indian lifestyle, be it juggling meetings or managing household works.
Let’s face the truth — time is extremely precious. A short, effective workout strategy helps improve metabolism, heart health, while reducing stress.
These low-impact, indoor workouts are specially designed to make you sweat just enough to feel you refreshed, not exhausted.
Warm-Up for 2 Minutes before starting workouts to get the blood flowing.
March in place for 1 minute.
Do arm circles and shoulder rolls for 1 minute.
This prepares your body without feeling too intense in the heat.
Repeat the following circuit 2 times (each exercise: 45 seconds workout, 15 seconds rest).
Jumping Jacks (or low-impact step jacks): This improves blood circulation and heart rate. Modify if required — step side to side instead of jumping.
(Credit: Instagram/@be_fitmom_with_riddhi)
Bodyweight Squats: This is ideal for toning thighs and glutes. Don't forget to keep your back straight and go as low as you can without hurting yourself.
Wall Push-Ups: Easier than conventional push-ups, these are suitable for beginners. Push ups strengthen the upper body without straining your back.
Standing Side Crunches: Stand tall, bring your elbow toward the same-side knee. This is great for your waist.
March + Arm Raise Combo: March in place while lifting arms up and down. This simple yet effective exercise involves full-body.
(Credit: Brian Fallon)
Without stretching, the risk of injury increases. Perform neck stretches, side bends, and hamstring stretches everyday after workout.
Cool yourself down with deep breathing and gentle stretches. This also provides a feeling of relaxation.
Hydrate: Drink plenty of water before and after your workout. Include seasonal fruit juice and infused water in your diet.
Decide your time: Staying fit depends on your work ethics and consistency. Based on your daily schedule, choose when you wish to do exercises.
Dress light: Choose breathable, light cotton clothes to stay cool.
Fan or AC on? Yes! It’s totally fine to work out in a cool ambience during summers.
Who Is This For?
Busy professionals: Take a 15-minute break between meetings to recharge yourself.
Housewives: Sneak in this workout schedule between kitchen duties or while watching your favourite TV show.
To make it fun, turn it into a group activity with kids or spouse. Don't forget to play your favourite playlist. Track your weekly progress.
No more excuses! Roll out a mat, grab a water bottle, and give your health only 15 minutes every day — you’ll thank yourself by the end of this summer.
