The Best Exercises for 90 Degree Heat

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Author: Jaclyn Thomas

Is it just me or is it extraordinarily hot this summer? You might not be able to beat the heat as summer whines down, but you can outsmart it!

Heat wave workouts can be dangerous (hence why you should drink extra, extra, extra fluids), but they can also be surprisingly beneficial. It takes your body a bit to acclimate, but it will (eventually, hopefully) get used to training in elevated temps as long as you do so safely and slowly.

More and more studies continue to surprise us with benefits of training in sweaty environments. Aside from increased perspiration, it can lead to better cardiovascular fitness, reduce your body’s overall core temperature and better prepare us for colder temperature workouts.

It’s important to keep in mind that, as one of my favorite podcasters, Kari Gormley of The Running Lifestyle, always say, “every body is different.” This means it’s important to listen to it and be conscious not to push past the breaking point. We all want to be fit and fab, but the heat is no joke, so workout smart and safe.

Alright, so what are the best workouts when you can barely breathe? Glad you asked.


Best Workouts for 90 degree Heat


Photo Credit: Pixabay

Photo Credit: Pixabay

Water Workouts

Swimming, kayaking, paddle boarding, if it includes a pool, lake or large body of water, go for it. Better yet, finally master that breaststroke for the triathlon you always wanted to do — ahem, this is definitely on my bucket list. These water sports will cool your body even under the baking sun. Just don’t forget the sunscreen!


Early Morning Workouts

The coolest time to workout is dawn. For those of you who live by the early bird catches the worm motto, you’ll love starting off your day with a blood pumping run. If you’re a night owl, don’t fear pulling out your dirt bike for a ride as the sun sets. Dusk is another ideal workout time since the temperature lowers with the setting sun. Please use caution though and wear reflective gear. It’s for you and drivers safety!


Outdoor Yoga

Who needs a fancy heated studio when your backyard is hot enough! Practice this sweaty yoga in a park with some friends, on a rooftop with your yoga studio or in your backyard while your significant other is still snoozing away. Enjoy the outdoors while you can because once the snow comes you won’t want to leave the warmth of your indoor studio.



The Northeast is home to some of the most beautiful trails, so back up your backpack and guilt trip your best friend into joining you for some fresh air. Trails vary from two miles to seven, so pick one that works for you and maybe even pack your bathing suit for a dip in a the lake or river mid-hike.



If all else fails and you #justcant with the heat, your good old trusty gym will always be there with its air-condition. Summertime is spent with busy plans and outdoor activities, so take advantage of the empty gym. This is the time to attend that popular killer core class or early morning spin session you’ve been dying to try.


As summer is coming to an end, something tells me the heat will linger. Does anyone else remember a 70-degree Christmas Day last year? Just make sure you’re staying safe and smart when working out in the heat!


Let me know how you stay active during the hot season? Share your methods in the comments or on our Facebook page.




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