Get the most out of your workout plan by incorporating these small changes into your daily routine.
Ready to get a head start on your summer body? We sure are! To help you boost your fitness regime and make this your healthiest summer yet, we asked Indian health experts to share their best tips. Bookmark this guide to achieve that enviable physique!
6 easy expert-backed fitness tips to help you flex that summer body
1. Eat a Balanced Diet
Try to eat whole, unprocessed foods such as fruits, vegetables, lean proteins and whole grains. These foods offer sustained energy, support muscle growth and repair, and contribute to overall health, helping you with your workouts. Moreover, don’t rely on empty calories from processed foods that cause energy crashes. Meal prepping is an easy way to help you make healthier choices and avoid unhealthy food when you’re hungry. It’s acceptable to indulge occasionally, but focus on moderation. Always remember, a healthy diet is about balance, not restriction.
“Start your day with protein—a high-protein breakfast keeps you full longer and curbs cravings. Summer heat naturally lowers appetite, making it easier to stay in a calorie deficit by opting for water-rich foods like salads and seasonal fruits. Stay hydrated to avoid mistaking thirst for hunger and skip sugary drinks to keep your nutrition on track,” mentions Nyela Kapadia, fitness expert and co-founder of Intermittent Fasting and Mindful Living.
2. Stay Active
Staying active will help you achieve that much-coveted summer body. It’s not just about hitting the gym; you should incorporate movement into your daily life, say experts. Think beyond structured workouts and find ways to move more throughout the day. For instance, you could take the stairs instead of the elevator, you could walk or bike to work, or simply be more active around your home.
“One simple yet effective hack is to stay consistent with daily movement. You don’t need an intense workout—just incorporating a 30-minute brisk walk, stretching, or even bodyweight exercises at home can make a significant difference. The key is to stay active every day rather than relying on sporadic, high-intensity workouts,” says Pravin Yadav, fitness expert at JW Marriott Mumbai Juhu.
3. Focus on Functional Training
One of the most effective yet underrated fitness hacks for building a strong and lean summer body is functional training. Instead of isolating muscles with traditional workouts, functional exercises mimic real-life movements—like squatting, pushing, pulling and rotating—engaging multiple muscle groups at once for a highly efficient workout.
“The beauty of functional training is that it boosts strength, mobility and fat loss simultaneously, making it perfect for those looking to tone up without spending hours in the gym. Plus, it helps improve posture, flexibility and endurance, ensuring you don’t just look fit but feel stronger and more energised throughout the day. Incorporating short, high-intensity functional workouts—such as kettlebell swings, resistance band exercises, or bodyweight circuits—just 3-4 times a week can deliver noticeable results. These sessions torch calories, sculpt lean muscle and enhance overall fitness without the need for heavy equipment, making them easy to incorporate into a busy lifestyle,” states Maitri Boda, fitness enthusiast and co-founder of Squat Up, Mumbai.
4. Keep Variety in your Workouts
To make your dream summer body a reality, diversify your workouts. Variety fights boredom, making your fitness regimen more enjoyable and sustainable, resulting in better results and a body you will be proud of.
“For a balanced fitness routine, prioritise flexibility, strength and daily movement. Stretch for 20 minutes twice weekly, holding each pose for 20 seconds, targeting major muscle groups. Strength train 10-15 minutes three times a week using bodyweight, bands or weights, focusing on compound exercises like squats and push-ups. Incorporate daily movement through NEAT (non-exercise activity thermogenesis) activities like taking the stairs and walking. Aim for 7,000 steps daily and swim for 20 minutes twice a week for a low-impact, full-body workout,” adds Dr Cijith Sreedhar, naturopathy expert at CGH Earth Experience Wellness.
5. Hydrate, Hydrate, Hydrate
Staying hydrated boosts energy levels, minimises muscle cramps, and improves performance during exercise. Aim to drink at least eight glasses of water throughout the day, particularly before, during and after workouts, to maximise your fitness efforts and support overall well-being.
Additionally, staying hydrated does not mean solely depending on water. “Including water-rich foods that are packed with essential minerals is equally crucial along with the required amount of water intake. Food sources such as oranges, cucumber, melons, lime juice, berries, bottle gourd, tomato, bell peppers, pomegranate and kiwi help the body to keep dehydration-related issues at bay,” says Aman Puri, fitness expert and founder of Steadfast Nutrition.
