Finding Your Workout Motivation when it’s too Hot to Move!
August 13, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“It’s your wellness.”
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If you live in a hot climate, or somewhere with sweltering summers, you know how tough it can be to keep up with your workouts. Just the thought of jogging under the blazing sun or stepping into a stuffy gym can zap your motivation faster than ice cream melts on an Arizona sidewalk. However, staying active in the high temps doesn’t have to feel impossible. With some creativity and safety in mind, you can keep moving your body and feeling strong, even during the hottest of heatwaves!
Why the Heat Feels So Draining
First, let’s acknowledge the obvious…exercising in high heat is just plain harder on your body. When it’s hot and humid, your body has to work overtime to cool itself down, which can make even a light workout feel like a marathon. If you push too hard without precautions, you risk dehydration, heat exhaustion, or even heatstroke. That’s why safety has to come first when planning workouts in warm weather.
Adjust Your Timing
One of the simplest ways to stay active in hot climates is to adjust when you work out. Early mornings and evenings are usually cooler, with less intense sun, and if you’re set on running, biking, or walking outside, these windows of time are much safer. Add in a sunrise or sunset during your workout, and these activities can be beautiful and peaceful moments in your day too.
Switch Up the Location
When the outdoors feels unbearable, you can always bring your workout inside. Many gyms and fitness studios are air-conditioned and offer classes that keep things interesting and fun. If you prefer staying home, try online workouts. With sites like YouTube, everything from yoga flows and bodyweight strength training to dance cardio and Pilates can be done in your living room with little to no equipment. Even simple movement breaks during the day like stretching, squats, or a few minutes of core work can add up…and yes, they count!
Embrace Water Workouts
Swimming, aqua aerobics, or even just walking a few laps in a pool are also fantastic ways to stay cool while still getting your heart rate up. Water not only keeps your body temperature down, but it also reduces impact on your joints, so if you have access to a pool, lake, or even the ocean, consider it your built-in summer workout space.
Keep It Light and Fun
When it’s hot, your workouts don’t need to be intense to be effective. Try slower, lower-impact activities like yoga, Pilates, Tai-Chi, or simple strength training. Dancing indoors with a fan on or putting on some music while you do household chores can also count as movement. The key point is to stay consistent with your activity levels…how you achieve those levels is up to you!
Stay Hydrated and Dress For the Temps
If you do head outside, remember that hydration is key. Drink water before, during, and after your workout, and consider electrolyte drinks if you’re sweating heavily. Wear light, breathable fabrics and moisture-wicking materials, and don’t forget sunscreen and a hat if you head outdoors. Listening to your body is crucial, so if you feel dizzy, nauseous, or unusually fatigued, stop what you’re doing and cool yourself down right away. This may be a good time to listen to your body and modify your fitness routine to work best for you when the heat is on.
This summer, remember that hot weather doesn’t have to derail your fitness routine. Stay flexible, be kind to your body, and give yourself credit for showing up even when the sun is blazing!
