15 Summer Bucket List Ideas to Stay Active

Temperatures rise. Flowers blossom. Days get longer and nights get shorter. Summer's here, and the world of outdoor activities are in full bloom. Whether you've got kids home from school or you're just looking for activities to take advantage of the summer sun, we've got your fitness-focused summer bucket list ready to help squeeze in some movement to the season.

The Best Summer Activities to Keep You Active

Try checking these summer exercise experiences off one-by-one to help get you out the door, enjoying the season, and squeezing some fitness into your day. Just be sure to pack some sunscreen, water to keep you hydrated, and wear appropriate summer workout apparel that can help keep you cool as the temperatures rise.

1. Try Kayaking or Paddleboarding

Find the closest body of water and look for kayak and paddleboard rentals. Or, if you plan on partaking in this activity often, you can invest in your own kayak or paddleboard that you can haul with you wherever you go. My inflatable paddleboard takes about 5 minutes to blow up with a foot pump, attach the fins, and screw the paddle handle together. Just be sure to always carry your life vest with you!

Kayaking and paddleboarding are great cardiovascular workouts that'll work your back, shoulders, arms, and core, while allowing you to explore and keep cool on lakes and in the ocean.

2. Pick Fruit at a U-Pick Farm

Summertime is when some of the best fruit is in season — strawberries, cherries, blueberries, apples, peaches, and pears. Instead of hitting the grocery store for your sweet and healthy treats, try venturing out to a Pick-Your-Own farm which allows customers to harvest their own fruits from their fields.

This activity can help give you a greater appreciation for the food you consume, while also giving you some cardiovascular exercise as you walk, squat, bend, reach, carry, and pick your produce.

3. Hit the Farmer's Market for Fresh Produce

If a U-Pick Farm isn't in the cards, a local farmer's market is a great way to add some movement to your day. Wandering around a farmer's market can help you burn some extra calories as you search for the perfect produce, chat with locals, and enjoy some music.

4. Toss a Frisbee

Head to a park with a frisbee and you're sure to elevate your heart rate, improve coordination, and have some fun in the sun. While this activity is typically best with a partner — allowing you to throw back and forth or even run routes — I like heading to the park with a frisbee even when I'm on my own. 

Solo Frisbee Workout

This is an interval running workout that feels less like work and more like a game. Before you begin, be sure to start with a warm-up that elevates your heart rate and gets your body ready for the work — try some A-skips, B-skips, leg swings, and arm swings with trunk rotation.

• Toss a frisbee
• Jog to the frisbee (3-4 out of 10 Rate of Perceived Exertion (RPE))
• Toss a frisbee
• Run to the frisbee (6-7 RPE)
• Toss a frisbee
• Walk to the frisbee (1 RPE)
• Toss a frisbee
• Sprint to the frisbee (9-10 RPE)

Read More: Strength Training for Runners

5. Visit a State or National Park

State and national parks are some of the most stunning, protected areas, where you can take in the beauty of nature, history, and active recreational activities like hiking, climbing, biking, camping, fishing, and more. Be sure to check for rules, fees, hours, and park alerts to plan your trip accordingly.

6. Go Birdwatching

Fill up your water bottle, toss on your walking or hiking shoes, and grab a pair of binoculars (if available) and you're ready to watch some birds. It's basically nature's scavenger hunt, where you just walk around and try to find and identify the birds you come across.

While you'll be carving out some solid steps as you walk around, research has also shown that participating in this style of cognitive enrichment can strengthen your brain and lower your chance of developing Dementia.

7. Check Out a Festival

Go online and find upcoming festivals in your area that suit your interests. Music and art festivals, state and county fairs, film festivals, craft events, and even cultural fairs are highly active in summer months across the United States. Participating in a festival can help add activity and movement to your day, since these events typically require lots of walking as you take in various booths, vendors, and performances.

8. Jump In the Water

Get your tootsies in some water STAT! Hit the ocean, a lake, a river, or a pool to help cool your body temperature while adding some movement to your summer day. Swim a few laps, wade through the shallows, play a game of water football, or simply walk along the shoreline. Even light activity in the water can get your heart pumping while being gentler on your joints than many land-based exercises. It's a refreshing way to stay active, beat the heat, and make the most of your sunny summer day.

9. Plan a Friends and Family Olympics

Gather up your friends and family for your own backyard competition. You can have individuals or teams compete in a cornhole tournament, tug-of-war, capture the flag, horseshoes, relays, scavenger hunts, flip cup, and more. Just be sure someone's grilling up some burgers and offering cold refreshment to help fuel the competition.

10. Plant an Herb Garden

Plop on some sun protection than grab your little shovel for a full body workout that can often be categorized as moderate-intensity — from digging, spading, raking, and planting, to weeding.

Basil, cilantro, rosemary, thyme, sage, dill, and mint tend to be excellent herbs for the hot summer season. Just be sure to check the specific sunlight, water, soil, and harvesting recommendations for your chosen plants.

11. Master a New Bodyweight Skill

Have you always wanted to be able to do pull-ups, muscle-ups, a handstand, or push-ups, but just never gotten around to practicing that skill? Well, now's the time. Carve out a few minutes a few times a week to build strength in the movement pattern and tackle some reps. Start with a regression of the move — like a pull-up with a resistance band, negatives to train the top half of a pull-up, or a headstand to build the proprioception needed when your body's inverted — to help you move the needle toward your goal.

12. Volunteer for a Beach Cleanup

If you want your body, heart, and head to feel good, do something active that helps protect the environment: a beach or park cleanup! These volunteer events are a hands-on way to help tidy up Mother Nature, while also helping you stay active and make connections with like-minded folks in your community.

13. Hike to a Waterfall

There's nothing better than being rewarded for your hard work by a glorious waterfall at the end of a hike. What's more, if you can find a waterfall and a swimming hole, you've just found the best hike to tackle this summer. If the the hike isn't as challenging as you'd like, you can always increase the intensity by walking with a weighted vest.

14. Take Your Workout Outdoors

Take advantage of the long days and good weather by moving your workout from the gym to the great outdoors. You can plan an epic outdoor workout with some resistance bands, a sled, kettlebells, dumbbells, a weighted vest, sandbags, and more. Hit the park, the beach, your yard, or driveway, for an easy way to catch some rays while getting your sweat on.

For more ideas on what gear and exercises to tackle outside, check out REP solutions for outdoor bootcamp.

15. Explore a Nearby Town

Rather than walking on a treadmill or on the same path you always use, try visiting a new town or a new part of town as a means to log your steps. You'll discover new parks, browse local shops, admire unique architecture, or stumble upon your new favorite cafe — all while getting your daily movement in.

Exploring on foot turns exercise into an adventure, making those miles feel like part of the experience instead of just another workout.

Takeaway

The great outdoors are calling, so why not heed the call while squeezing in some fitness? Whether you're hiking a scenic trail, paddling across a lake, or simply taking a stroll through your local farmers market, spending time outside can make exercise feel less like a chore and more like an adventure. Plus, fresh air and sunshine can help boost your mood while you stay active.

FAQs

Are there specific workouts recommended for summertime fitness?

No matter the season, finding a workout you enjoy and can stick with is the best way to build a consistent and sustainable routine. For the summer, that may mean taking your workout to the beach or the park, going kayaking, and swapping steps on a treadmill for an adventure through the farmers market or a new part of town you've never explored.

What are some effective summer fitness challenges to try at home?

Try tackling 100 push-ups a day, 100 squats a day, or building the strength and coordination you need for a bodyweight move like pull-ups, muscle-ups, or a handstand. You can also use the summer to set a daily fitness goal, aiming to workout for at least 10-20 minutes each day — whether that's in a gym, catching a frisbee at the beach, or jumping in the lake.

How can I stay motivated to exercise outdoors during the summer?

Set small, attainable goals, rope in friends and family members, and choose activities you genuinely enjoy so staying active feels fun. You can also switch up your routine by exploring new trails or neighborhoods, and reward yourself after reaching a milestone — whether that's a refreshing slushie, a relaxing afternoon at the beach, or a new piece of workout gear.

How do people work out when it's hot?

Instead of letting summer heat derail your fitness routine, try shifting your active hours to earlier or later in the day to avoid peak heat. Be sure to stay hydrated, rest often and in shade, and wear loose-fitting, cooling clothing and UV protection. Additionally, your body needs time to acclimate to hot weather, so start slow and increase the amount of time you workout in the heat gradually.