6 Week Summer Body Workout Plan {FREE PDF}

This 6-week summer body workout plan is perfect for anyone looking to get fit for summer or stay fit throughout the season.

The workouts are all free and feature no repeats, so you won’t get bored! You don’t need any equipment and can do them at home.

This summer body workout plan includes exercises for all muscle groups (arms, back, core, legs, glutes, etc.) and various types of training (Pilates, HIIT, plyometrics, balance, yoga, cardio, Tabata, stretching, bodyweight resistance, posture, etc.).

The plan is curated with functional fitness in mind, ensuring you not only get stronger but also improve balance, power, and flexibility.

How does it work?

Simply click on each link to be directed to a free workout on my blog or YouTube.

If it’s too challenging, just do your best. Often, modifications are available. It’s okay to take frequent breaks during the workout as needed!

The key is to challenge yourself every day and stay active!

You will start with 10-15 minute workouts that are relatively easier, then progress to 15-20 minute workouts. As the weeks progress, this summer body workout plan increases in intensity to ensure a continuous fitness challenge.

You can start anytime—before summer to get beach ready, or during summer to improve or maintain your fitness.

6 Week Summer Body Workout Plan Schedule

Here is the FREE PDF download:

You can download this to your device and click on each link to open the workout!

Week 1

Day 1: 10 Minute Glutes

Day 2: Wall Ab Workout

Day 3: Rest

Day 4: 10 Min Cardio

Day 5: 10 Minute Full Body

Day 6: Rest

Day 7: Stretching Routine

Week 2

Day 1: 15 Minute Lower Body Pilates

Day 2: Love Handle Workout

Day 3: Rest

Day 4: 10 Minute Tabata (cardio)

Day 5: 10 Minute Toned Arms

Day 6: Rest

Day 7: 10 Minute Full Body Stretch

Week 3

Day 1: 15 Minute Abs

Day 2: 10 Minute Booty

Day 3: Rest

Day 4: 15 Minute Cardio

Day 5: 15 Minute Back for Better Posture

Day 6: Rest

Day 7: 15 Minute Stress Relief Yoga

Week 4

Day 1: 20 Minute Abs

Day 2: 10 Minute Balance Workout

Day 3: 30 Minute Low Impact Cardio

Day 4: 15 Minute Legs and Booty

Day 5: Rest

Day 6: 10 Minute Arm Workout Easy

Day 7: 15 Minute Plyo

Week 5

Day 1: 20 Minute Core

Day 2: Rest

Day 3: 20 Minute Glutes

Day 4: 10 Minute Upper Body

Day 5: Rest

Day 6: 15 Minute Back Workout

Day 7: 20 Minute Plyo HIIT

Week 6

Day 1: 20 Minute Full Body Yoga

Day 2: 20 Minute Booty Lift Cardio

Day 3: 20 Minute Abs

Day 4: 20 Minute Plyo HIIT

Day 5: Rest

Day 6: 15 Minute Upper Body

Day 7: 20 Minute Booty Pilates

Summer Body Goals Start Here! Discover our 6-week workout plan tailored for summer fitness. It includes a variety of exercises for every muscle group with no equipment needed. From Pilates to HIIT, and yoga to Tabata, each session is designed to improve strength, balance, and flexibility. Perfect for home workouts with no repeats to keep you motivated. Start your journey to a fit summer body today!

Be sure to also check out these summer posts:

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