How to Get a Summer Body: A Busy Person’s Guide to Looking Fit & Feeling Confident

Burn fat, build muscle, and feel stronger with this summer body workout guide. Perfect for beginners and fitness enthusiasts!

We all want that sculpted, confident summer body—the toned abs, the defined arms, and for many women, the strong, perky glutes. But let’s be real: life is busy. Between work, social life, and the occasional Netflix binge, it’s hard to squeeze in time for training. The good news? You don’t need to spend hours in the gym. You just need a smart, efficient approach that helps you stay consistent.

The Secret to a Summer Body? Consistency Over Perfection

The goal isn’t just to look great for one summer—it’s to build a body you feel amazing in, year after year. So, let’s break it down into actionable steps that fit into a busy lifestyle.

Step 1: Focus on Strength Training Over Endless Cardio

If you’ve been doing hours of cardio trying to burn fat, it’s time to shift your mindset. Strength training is what will give you that sculpted, toned look. It helps build lean muscle, boosts metabolism, and prevents the dreaded “skinny-fat” appearance where you lose weight but still feel soft.

Best Strength Workouts for a Summer Body

For Women: Emphasizing Glutes & Core

• Glute Bridges – 3 sets of 20
• Bulgarian Split Squats – 3 sets of 12 each leg
• Romanian Deadlifts – 3 sets of 15
• Side-Lying Hip Raises – 3 sets of 15 per side
• Plank with Leg Lifts – 3 sets of 30 seconds

For Men: Upper Body & Core Focus

• Push-ups (or Bench Press) – 3 sets of 20
• Pull-ups (or Lat Pulldown) – 3 sets of 10-12
• Dumbbell Shoulder Press – 3 sets of 12
• Weighted Russian Twists – 3 sets of 20 (10 per side)
• Plank Hold – 3 sets of 45 seconds

If you’re short on time, do these workouts in a circuit style—moving from one exercise to the next with minimal rest. This keeps your heart rate up and burns more fat while building muscle.

Step 2: Nutrition is the Game Changer

You can work out all you want, but if your diet isn’t supporting your goals, you won’t see the results you want. The key? Focus on whole foods, protein intake, and sustainable habits.

Simple Nutrition Rules for a Lean & Toned Summer Body:

• Prioritize Protein – Lean meats, eggs, Greek yogurt, tofu, or protein shakes will help muscle definition and recovery.
• Fuel with Whole Foods – Stick to unprocessed foods like veggies, fruits, healthy fats (avocados, nuts), and complex carbs (quinoa, sweet potatoes).
• Hydration is Everything – Drink at least 2-3 liters of water daily to reduce bloating and keep your skin glowing.
• Don’t Starve—Eat Smart – Cutting too many calories leads to muscle loss and fatigue. Instead, aim for a slight calorie deficit (200-300 calories below maintenance).

Meal prep at least 3-4 days of meals ahead so you always have a healthy option ready.

If you’ve been eating like crap for years and haven’t given your stomach a break, then maybe it’s time to. A 24 hour fast can do wonders for weight loss and gut health.

Step 3: Make Workouts Work for Your Schedule

The number one excuse for skipping workouts? “I don’t have time.” The reality? You don’t need an hour-long gym session. Instead, opt for 20-30 minute workouts that fit into your schedule.

Busy-Person Approved Summer Body Workout (Full Body)

3 Rounds – Minimal Equipment Needed

• 20 Squats
• 15 Push-ups
• 30 Jumping Jacks
• 20 Russian Twists
• 30-Second Plank

Done in under 30 minutes. No more excuses!

If you’re REALLY short on time, just aim for 10-15 minutes. Even a short session is better than skipping your workout.

Step 4: Smart Supplementation for Faster Progress

While diet and training are the foundation of a great summer body, certain supplements can give you an extra edge. If you’re serious about optimizing your results, consider adding these:

• Carnitine – Helps your body use fat as energy, enhancing fat loss and workout performance.
• Creatine – Increases muscle strength, endurance, and overall performance, making it easier to push harder in workouts.
• Whey Protein – A convenient way to hit your protein goals without overloading on calories.
• Epicatechin (For Advanced Lifters) – If you’ve been training for years and your progress has slowed, this natural compound can help with muscle endurance and growth.

Supplements should complement, not replace, a solid diet. Prioritize whole foods and use these as tools to enhance your progress.

Step 5: Trust the Process & Think Long-Term

Results don’t happen overnight, and that’s a good thing. Quick fixes don’t last. What does? Consistency. Think beyond just this summer—imagine what your body will look like three summers from now if you commit to a healthy routine today.

Every workout you complete, every healthy meal you eat, and every time you show up for yourself brings you closer to the body you want.

Final Thoughts

A summer body isn’t built in a few weeks—it’s built through smart habits and patience. Train efficiently, eat well, and trust that small daily actions will lead to massive long-term results. Whether you’re working on toned abs, strong glutes, or overall fitness, stay consistent, and you’ll love what you see when summer rolls around.

As you continue to make progress, consider joining a gym or building your own home gym. It’s really not that expensive to get your own equipment, as you can start with one item at a time.