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The Ultimate Summer Bodyweight Blast

The Ultimate Summer Bodyweight Blast

By Emily Kho, Contributing Blogger

With June already upon us, it's time to kick off summer with a bang! 

This year, we're not just talking about picnics and pool parties. Instead, let's ignite your summer fitness with an at-home bodyweight workout routine that'll have you looking and feeling great in no time. No need for fancy equipment or gym memberships. Your best asset is already with you - your body weight!

Embrace the Summer Heat with a High-Intensity Workout

The beauty of high-intensity interval training (HIIT) is its efficiency. With just 20 minutes a day, you can stimulate fat loss, build strength, and boost your cardiovascular health. It's perfect for those busy summer days when time is of the essence.

The 20-Minute Summer Sizzler Routine

Start with 5 minutes of light cardio, such as jogging in place or jumping jacks, to get your heart pumping and muscles ready. Then, move on to the following HIIT circuit:

Squat Jumps (45 seconds): Stand with your feet shoulder-width apart. Lower your body into a squat, then explode upward into a jump. Land gently and immediately go into the next squat.


Rest (15 seconds)

Push-Ups (45 seconds): Keeping your body straight, lower yourself until your chest is close to the floor, then push back up. Modify this on your knees if you need to.


Rest (15 seconds)

Mountain Climbers (45 seconds): Start in a plank position. Bring one knee toward your chest, then switch and bring the other knee forward as if you're running in place.


Rest (15 seconds)

Jumping Jacks (45 seconds): Start with your feet together and arms at your sides. Jump your feet apart and bring your arms above your head, then jump back to the starting position.


Rest (15 seconds)

Repeat this circuit 3 times for a full-body workout in just 20 minutes. Remember, the goal is to keep your heart rate up, so push yourself, but always listen to your body.


Cool Down to Keep the Summer Vibes Alive

Cooling down is just as important as the workout itself. It allows your heart rate to gradually return to normal and can help prevent post-workout stiffness.

The Gentle Breeze Cool Down

Walking Lunges (2 minutes): Take a step forward with your right foot, bending both knees to create two 90-degree angles. Push through your right heel to stand, then repeat on the other side.

Child's Pose (1 minute): Kneel on the floor, sit back on your heels, then lean forward to stretch your arms in front of you. Rest your forehead on the floor and take deep, relaxing breaths.

Cobra Stretch (1 minute): Lie on your stomach, place your hands beneath your shoulders, and push up to lift your chest. Look up towards the ceiling and stretch your abdominals.

Forward Fold (1 minute): Stand tall, then bend forward at the hips, letting your head hang heavy and stretching the back of your legs.


Remember to hydrate and fuel your body with nutritious foods to aid recovery and keep you energized for all the fun summer activities ahead!

This summer, let's make the most of the long, sunny days and take our fitness into our own hands. Ignite your summer with this high-intensity, at-home workout routine. Here's to a season of strength, confidence, and radiant health. Happy summer!