Before a workout in hot weather, sort out four things: pick a cooler time of day, keep your warm-up complete but short, wear clothing that lets heat escape, and dial the intensity down from a normal day. When it's simply too hot outside, a resistance band session indoors works just as well.
Plenty of people think summer training only means drinking more water. Planning before you start makes a much bigger difference. Here is what to do before each session, plus a five-move band circuit for days when you'd rather stay in the air-conditioning.
Choose the right time and place
- Morning: before about 9 am, before the heat builds. Good for running, cycling and outdoor sessions.
- Evening: after 5 pm the sun is weaker, but roads and tracks still hold heat. Choose shaded parks where you can.
- Midday to afternoon: avoid hard outdoor sessions. If that's your only free slot, train in an air-conditioned gym or room.
- In the gym: set up near fans or air-con, away from stuffy corners.
Check yourself too. Poor sleep, recent illness or alcohol the night before are all reasons to train light or rest.
How to warm up on a hot day
You warm up faster in the heat, but your joints and muscles still need preparing. Don't skip it; just keep it to around 5-10 minutes so you're not tired before your working sets.
- Joint circles, 2-3 minutes: neck, shoulders, hips and gentle knee bends.
- Band shoulder pass-throughs: hold a light Fittergear Pro Band wider than shoulder width, arms straight, and slowly take it overhead and behind you, then back. 10 reps.
- Band pull-aparts: hold the band at chest height, arms straight, and pull it apart until it touches your chest, squeezing your shoulder blades. 12-15 reps.
- Specific prep: 10-15 bodyweight squats on leg day, or 1-2 light sets of your first lift.
Dress to let heat out
- Clothing: thin, quick-drying fabric, light colours outdoors. Avoid thick cotton that soaks up sweat and clings.
- Socks: feet sweat a lot. Fittergear Training Socks COOLMAX® wick sweat and moisture away from the skin, with terry at the heel and toe, in three lengths.
- Towel: keep a Fittergear Training Towel handy for your face, hands and the bench. Dry hands hold bars and handles more securely.
- Outdoors: a cap and sunglasses help a lot.
- Don't wear heavy layers or plastic suits to "sweat it off". The weight you lose is water, not fat, and you raise the risk of overheating.
Adjust intensity and your plan
In the heat your heart works harder at the same load, so sticking rigidly to the programme isn't smart.
- Cut load or volume: either drop the weight slightly or keep it and skip the last set.
- Rest longer: add 30-60 seconds between sets.
- Use the talk test for cardio: if you can still speak in short sentences, the pace is fine.
- Give yourself time to adapt: when the weather turns, or you've just come back from somewhere cooler, start with shorter, easier sessions and build up over the following weeks.
- Hydrate beforehand: start sipping 2-3 hours before. Amounts and warning signs are covered in our hydration guide, Summer Is More Than Sun.
If you feel dizzy, nauseous, get a headache or feel unusually exhausted, stop, get into the shade and rest. Finishing the programme is not worth it.
Indoor option: a five-move band circuit
On days that are too hot to go out, bands are the easiest fix. You need about a mat's worth of space. Do 12-15 reps of each move, rest 60 seconds after each round, and complete 3-4 rounds.
- Band squat (Pro Bands): stand on the middle of a Pro Band, feet shoulder-width, and loop the other end across the front of your shoulders. Sit your hips back and down, chest up, knees tracking over toes, then drive up.
- Chest press (Power Tubes): wrap the Fittergear Power Tubes behind your upper back, hold both handles at chest level and press forward until your arms are nearly straight. Return slowly.
- Seated row (Power Tubes): sit with legs straight, loop the tube around your feet and pull the handles to your waist, elbows close. Squeeze for a second, then release.
- Shoulder press (Power Tubes): stand on the tube, handles at shoulder height, and press overhead without arching your lower back.
- Good morning (Pro Bands): stand on the band with the other end behind your neck across your upper back. Soft knees, hinge your hips back with a flat back until you feel your hamstrings, then drive your hips forward to stand.
Common mistakes: picking a band so heavy your form breaks (start with one you can do 15 clean reps with); letting the band snap back instead of controlling the return; not checking bands for nicks or tears; anchoring to unstable things like door handles or light furniture.
| Model | Resistance range | Best for |
|---|---|---|
| Fittergear Pro Bands | 8 levels, approx. 6.8-113.4 kg | Squats, good mornings, shoulder warm-ups, pull-up assistance |
| Fittergear Power Tubes | 6 levels, approx. 4.5-27.2 kg, with handles | Presses, rows and shoulder work at home |
FAQ
Can I run at midday if I'm used to the heat?
It's best avoided. Midday to mid-afternoon is the hottest part of the day and your body struggles to shed heat. If you must, shorten the distance, slow down and choose shaded routes.
Does wearing heavy clothes to sweat more help weight loss?
No. The weight you lose is water and comes back when you drink, and it makes overheating more likely. Breathable clothing is the safer choice.
Do I still need to warm up in an air-conditioned room?
Yes. Air-con keeps you from overheating, but your joints and muscles still need preparing before loading them. Five to ten minutes is enough.