To get your body beach-ready you don’t need to go to a gym, I’m going to show you a number of effective exercises you can do that will help you get in shape for summer and requires nothing but your own body weight.

If you’re looking to get a summer body, I want to start by saying all you need to get a summer body is to have a body (which you do) and for it to be Summer (which it most likely is).

For most Australian’s summer wouldn’t be complete without enjoying the sunshine poolside or at the beach so naturally we want to be feeling and looking our best. The good news is that you can do this without depriving yourself. By eating healthy, nutritionally balanced meals and moving your body every day you will be feeling summer ready in no time! Let’s go through more of my top tips for getting beach ready.

Jump to: a beach-ready, full-body workout you can do anywhere, any time.

How do I get in shape for summer fast?

With summer fast approaching, the time to accelerate your results is now. My 28ers have heard me say many times before, the best approach to weight loss is a sustainable one that doesn’t take any drastic measures however there are definitely a few things you can implement to help get speed up results. HIIT is a great way to increase your metabolism, but it means you’ll need to get comfortable with getting uncomfortable… for at least 28 minutes a day!

Losing anywhere from half a kilogram to two kilograms a week is healthy which means you could potentially lose up to eight kilograms in a month.

To get in shape for summer fast make HIIT your go-to workout.

How to get in shape for Summer

HIIT is my go to workout when I need to get my heart rate up and burn extra calories I may have consumed. HIIT (High Intensity Interval Training) is so effective because it allows you to get more bang for your buck when it comes to working out.

So if you’re really wanting to take your workouts up a notch, give this HIIT fat burner workout a go.

7 exercises. Perform each for 40 seconds with a 20 second rest in between

Want to find out more about why HIIT is so effective? Click here

If you’re wanting toned, lean muscles you’ll also want to incorporate some resistance training. This doesn’t mean you need to lift heavy weights, resistance training just refers to involves exercising against some kind of resistance or force which makes your muscles work harder. Click here to learn more about resistance training

Try this easy beach-body workout

Give these seven simple (but effective) beach-ready exercises a go. You can do them anytime, anywhere. To get the fastest results, push yourself, and do as many rounds as you can in 28 minutes!

Beach body exercise 1: walking lunge (30 secs)
Beach body exercise 2: pulsing squats (60 secs)
Beach body exercise 3: squat jump (30 reps)
Beach body exercise 4: power push-ups (10 reps each top & bottom)
Beach body exercise 5: squat jumps (30 reps)
Beach body exercise 6: side plank (both sides, 60 secs each)
Beach body exercise 7: crab walk into hip-bridges (10 reps)

You don’t need to go to a gym to get results, there are so many exercises you can do that require nothing but body weight. Ramps, stairs and soft sand running are great options to really tone your legs! 

What is the best diet to get Summer Body ready?

If you want to lose weight it’s important to keep your portion sizes in check, but that doesn’t mean starving yourself. As you may already know, I don’t believe in quick fixes or extreme diets – there is no magic pill. To get the results you need, you need to fuel your body with natural, quality foods. Make sure protein is a major component of your lunch and dinner but include lots of vegetables too!  

Summer-body recipe ideas

Give some of these quick recipes a go and you’ll see how good healthy food can taste and, best of all, you don’t need to be a masterchef to create it!


Brekkie To Go Smoothie
Brekkie To Go Smoothie
Running late but still need a healthy breakfast? We've got your back with our Brekkie-To-Go Smoothie recipe. It's as fast as you can throw in a few nutritious ingredients into your blender – and it's packed with protein so it will keep you full until lunch!
Get the full recipe


Chopped Green Chicken Salad
Chopped Green Chicken Salad


Grass Fed Burger Salad
This burger has 31 grams of protein with only 8 grams of carbs, which makes it incredibly suitable for low-carb dieters and those on the trendy keto diet.
Get the full recipe

Always remember, diets or workout plans that are too restrictive or too intense will never create sustainable results. Choose a workout and eating plan that will give you the results you want WITHOUT turning your life upside down. And, most importantly, find a program that is enjoyable and easy, so you can maintain your summer body well after the beach weather has come and gone.

My 28 program will help you form healthy habits and in turn, deliver sustainable results. Over 150,000 people have transformed their bodies on my program and now it’s your turn. I would love to work with you too.

Images: From Sam’s adventures with Women’s Fitness with the help of Tegan Martin

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.