Why Summer Is the Best Time to Build Endurance (and How to Do It Right)

29 April 2025

Hello Ziddis! The temperature is rising, and that is making us all slow down, close the doors, stay indoors and wait for things to get more tolerable. We wait for cooler and more comfortable months to chase our fitness goals. But what if we told you that summer could actually be your best shot at building the body of your dreams while building your endurance, too? Training in the heat has so much to offer, like psychological and physiological benefits that give your performance a massive upgrade. Let’s understand how to train in summer the right way.

Summer Fitness Tips – Physiological Benefits

Training in heat may seem extremely tiring, but the physiological benefits of training in the heat show that it is a good thing. Hot weather makes you push your body beyond its usual limits. Here’s what happens when you exercise in hot summer weather:

Increase in sweat rate to cool your body naturally, which improves your thermoregulation
Increasing sweat is also indicative of the burning layer of fat in the context of exercising.
Your heart pumps more efficiently and supports oxygen delivery to working muscles, which improves your blood plasma volume while also giving your heart a good exercise.
The heat forces your heart and lungs to work harder, making them stronger and helping to build better stamina over time.

How to Build Endurance

Building endurance is actually making your body capable of sustaining effort for a longer period of time. Your body’s tolerance is your endurance. To build endurance, you need to be consistent with gradual progression and have the right mix of workouts. Some ways to build endurance are:

Aerobic training, long-distance running. cycling, hiking and swimming.
Tempo workouts to boost your lactate threshold
High-intensity interval training, aka HIIT, is the best way to push your limits
Strength training is necessary to build joint stability and overall athletic performance.

Because summer makes your body work harder for the gains, you need to be patient with your body. Build gradually and focus on the quality of your training instead of rushing into reps.

Endurance Workout Plan

Here is a basic endurance workout plan for your first week of endurance boosting. You can alter it the way you like once you get a hang of what is working out for you, and as per your weekly routine.

MONDAY: High-intensity interval training is the right way to start your week. Try short sprints for 20 to 30 minutes.

TUESDAY: Tuesdays are for strength training, so focus on compound movements like weighted squats, lunges, planks and push-ups.

WEDNESDAY: Midweek, you can do cross-training, which includes yoga or swimming with some strength training or pilates.

THURSDAY: On Thursdays, focus on tempo workout like deadlifts, pull-ups, bicep curls

FRIDAY: Focus on slower movements like a relaxing session of yoga or a brisk walk to cool down your body.

SATURDAY: Long run or bicycle ride to keep it slow and steady. Remember to enjoy this time and prioritise duration over speed.

SUNDAY: You have earned the right to relax, and you must enjoy it with a break. You can, however, do some light movements or hobby activities for physical movement, like a nature trail or dancing.

Training for Endurance in Hot Weather

Here is how to train smart and not just hard in the hot weather to build endurance.

Stay Hydrated: There is no way you can skip this step and make any gains with respect to your fitness goals. Don’t wait to feel thirsty. Electrolyte-rich drinks help replace what you lose in sweat.
Timing Matters: Train early in the morning or late in the evening when the heat is not extreme and intense, so that you do not get a heat stroke.
Start slow: Do not rush into things and understand which work out is working out for you.
Dress Right: Breathable fabrics are your best bet.
Fuel up the Right Way: If you are building muscle, make sure your body is not starving. Give it some protein like oat protein and fit food for better and fibre-rich nutrition.

Summer Fitness Tips

Summer gets harsher and unpredictable by the year. It is always a good idea to be prepared for the unexpected.

Build your body’s tolerance
Keep cooling devices handy, like a portable fan.
Water has no replacement unless it is water with electrolytes.
Don’t skip strength training. Summers can actually help you build endurance.
Track your progress on the scale, on measuring tapes and from within.
Have water-rich foods and healthier meals. Your body’s digestion can fluctuate with changing weather.

Takeaway

Summer might feel like a season to slow down and stay indoors, but it is actually extremely great to step up and push your limits. Training in the heat boosts your body’s capabilities to withstand and build. Make sure to bank on this opportunity while staying safe from heat stroke by staying hydrated. Rest well and progress gradually.

With the right routine and a little extra care, you won’t just survive summer workouts but also thrive in them.