Elizabeth Kovar by Elizabeth Kovar

Feeling inspired to jump-start or kick up your summer workout routine?  This high-intensity interval training (HIIT) workout is an effective way to burn calories, tone the body and boost metabolism. It also includes body-weight exercises, so you can take this workout anywhere this summer, including the gym, beach, park or a hotel room.

These exercises were created with summer sports in mind, to train and integrate multiplanar, athletic movements. Whether you are training for tennis, surfing or running, or just want a summer-inspired workout, get ready to sweat. This program includes two circuits of three exercises, each of which includes a lower-body, upper-body and cardio-plyometric exercise. Bonus: The core is trained with every exercise, either with stabilization or movement, even during the cardio-focused exercises.  

Complete 40 seconds of each exercise with 20 seconds rest between. If an exercise is one sided, do 20 seconds on the right side and 20 seconds on the left. Complete circuit one and two in order, and then repeat both circuits one more time.

Circuit One

Side Lunge With Torso Rotation

Side Lunge with Torso Rotation

This exercise strengthens and tones the legs while training the core in an upright vertical position.

How to Perform: Stand upright with feet together. Step to your right to a side position and allow your knee to bend forward, while keeping the left leg straight. Simultaneously, reach your left hand toward your right knee, rotating the core toward the inner thigh. Continue to lunge on the right leg before switching to the left leg.

Push-up With Alternating Shoulder Tap

Push up with alternating shoulder taps

This exercise strengthens the upper body and chest while bracing and stabilizing the core musculature.

How to Perform: Assume a plank position, with hands slightly wider than the shoulders. Inhale and lower the body into a push-up position with the elbows bent to 90 degrees. Exhale and push up to return to a full plank position while lifting your right hand off the floor. Bend at the elbow and tap the left shoulder. Continue repeating the push-up and alternate the shoulder tap with the right and left hand.

Volleyball Jumps

Volleyball Jumps

This exercise incorporates speed and power, which will get your heart pumping. To regress this exercise, keep the balls of the feet on the ground to eliminate the high-impact position.

How to Perform: Stand with feet hip-distance apart. Lower the body into a squat and bring the arms back. Exhale, and burst upward, bringing the hands are overhead and lifting the feet off the ground. Continue to repeat this exercise with speed and good technique. Note: Plyometric exercises may require a longer recovery of 30 to 40 seconds.

Circuit Two

Sprinter Lunges

Sprinter Lunges

This exercise works on stabilizing and strengthening the legs while also increasing heart rate and coordination.

How to Perform: Stand upright and step the right foot behind the body with the right arm in front (left arm behind) with a bend at the elbows. Keep the left foot planted into the ground, brace the core and continuously drive the right knee forward; the left arm will move in front of the body (right arm behind). Continue tapping and lunging the foot behind to drive the knee forward. When you’ve finished the appropriate number of repetitions with the right leg, switch to the left.  

Planks Ups

Plank ups

Plank ups

This exercise strengthens the core, chest and upper body .

How to Perform: Assume a forearm plank position. Slowly walk up onto your right hand, and then do the same with the left hand. Slowly lower down onto your right forearm, followed by the left. Continue leading with the right arm and then switch to the left arm leading.

Surfer Squats

Surfer squats

This exercise strengthens the lower body and increases the heart rate with the jump and 180-degree turn.

How to Perform: Stand with legs shoulder-distance apart. Slowly lower into a squat and load the body. Jump upward, extending the legs, while simultaneously rotating 180 degrees to the other side. Complete the back and forth squat-to-rotational jump position. To regress the exercise, instead of a jump-switch, turn-switch one foot at a time to the other side.