Summer Workouts for Teens - No Equipment Needed!

Hot summer days don't mean you have to skip your workouts! Here are some teen-friendly exercises that use household items and your surroundings - perfect for staying fit between hanging out with friends or binge-watching shows.

Morning/Evening Outdoor Workouts

These are perfect for before or after your other summer activities:

• TikTok-Worthy Outdoor Circuit: Film these for your socials:

  • Bench jump-ups: 10 explosive jumps

  • Parkour-style vault overs (be safe!): 5 per side

  • Nature sprint intervals: run between trees/poles

  • Strike a pose after each move (content creation while working out!)

• Park Playground Power: Turn the playground into your gym:

  • Monkey bar traverses: go across without touching the ground

  • Outdoor fitness stations: Use the pull-up bars, parallel bars, and balance beams found in European public parks

  • Step-ups on the wooden exercise platforms (common in Nordic countries)

• Beach Body Blast: If you're near the shore:

• Swimming laps parallel to the shoreline: great cardio workout!

• Underwater diving challenges: collect shells or stones

• Beach walks/jogs at water's edge: easier on joints

• Underwater handstands: try holding for 10-15 seconds at a time

• Beach ball aqua fitness: Use a beach ball for resistance exercises

Indoor Workouts for Scorching Days

When it's too hot to function outside:

• Backpack Fitness Challenge: Fill with books or water bottles:

  • Backpack squats with dance moves between sets

  • Walking lunges around your room while wearing backpack

  • Backpack swings (carefully!) for a core burn - hold backpack by straps and swing from side to side with engaged core muscles; great for working obliques and improving rotational strength

  • Make a playlist specifically for this workout to keep energy high

• Bedroom Chair Workout: Your desk chair becomes gym equipment:

  • Chair hover squats (almost sitting but not quite): 15 seconds

  • Chair tricep dips with leg extensions: feel the burn!

  • Time yourself and try to beat your record next time

• Pillow Power Workout: Grab all your pillows:

  • Pillow plank obstacle course: place pillows in a line and plank-walk over them

  • Pillow toss sit-ups: toss a pillow overhead with each sit-up and catch it on the way down - try for 15 reps, focusing on using your core muscles rather than momentum to power the movement

Water-Based Workouts to Beat the Heat

The coolest way to exercise:

• Pool Party Workout: Turn swimming into exercise:

  • Pool wall push-offs race

  • Handstand contest

  • Marco Polo with extra movements (jumping, spinning when tagged)

• No Pool? No Problem:

  • Create a DIY splash pad workout in your yard:

    • Set up a sprinkler or hose with a spray nozzle in an open area

    • Design a circuit of 4-5 exercise stations around the splash pad (jumping jacks, squats, lunges, high knees)

    • Perform each exercise for 30 seconds, then run through the water to cool off before moving to the next station

    • Complete 3-4 rounds for a refreshing 15-minute workout that keeps you cool while building endurance

  • Freeze water bottles to roll under feet between exercises

  • Water balloon workout: do an exercise, then treat yourself to a water balloon toss

Staying Safe While Looking Cool

• Hydration hack: Mark times on your water bottle to make sure you're drinking enough throughout the day

• Workout fashion: Light colours reflect heat - plus they look better in photos!

• Best times: Early morning workouts give you energy all day; evening workouts help you sleep better

• Listen to your body: If you feel dizzy or super tired, take a break - health is more important than finishing a workout

These workouts are perfect for your summer fitness journey! Share your progress on social media with friends or challenge your siblings to join you. Remember: staying active can be fun and doesn't require fancy gym equipment!