The rising temperature should not be used as an excuse to abandon your regular workouts and fall short of the fitness goals you set for yourself at the beginning of the year. In reality, following two years of covid-19-induced constraints, now is the moment to remove all those winter kilograms and get back to your training regimen with a vengeance.

Exercising on a daily basis is a good habit that is crucial not only for maintaining a healthy BMI but also for preventing chronic diseases because it boosts your immune.

Here are some fitness and training suggestions to keep in mind while working out at the gym.

Stay well-hydrated

While working out in the summer season, it's important to take care of your water intake as one tends to lose water and salts through sweating. Not drinking enough water may make you feel tired, dizzy, with dry mouth and lips.

"Don't forget to increase & keep a tab on your water consumption, as it tends to get higher in the summer season," says Manisha Bhatotiya, Nutrition & Fitness - Basic Coach, Fittr.

Take care of nutrition

It is important to consume enough calories or macronutrients as you amp up your fitness routine.

"Macro or macronutrients are the essential fuel that your body requires in large quantities, in the form of fat, protein, carbs, water, and fiber. Fat, protein, carbs provide 9, 4, and 4 calories per gram; water and fiber do not provide any energy but sustain and maintain the body," says Bhatotiya.

The fitness expert also suggests some effective workouts:

Weight training

A well-structured plan for weight training could help you achieve your fitness goals. You can plan to work out each muscle twice a week. Whenever you are training, you can look at doing sets of 4 to 12 of each exercise.

Cardio

Adding an element of cardio in your workout regime is very pivotal. Cardiovascular exercises can help us burn calories as well as increase endurance levels of a person. Exercises such as running, brisk walking, cycling, hiking, swimming, dancing, climbing stairs, playing sports, or doing burpees are some examples of cardio exercises. It is recommended to inculcate a minimum of 30 minutes of cardiovascular exercise twice or thrice a week which improves your overall health.

There has to be a balance. One should not replace a weight training session with a cardio session.

HIIT

HIIT or high-intensity interval training consists of short bouts of intense work followed by a period of active recovery of the same length.

While it is not mandatory to do HIIT but if one has a busy schedule, incorporating HIIT to burn calories can be an option. This can be a replacement for cardio in such instances.

To begin with, you can start with a 40 seconds exercise and 20 seconds of rest. The goal of HIIT is to fit in as many repetitions of a workout in a specified time span so that the intensity of the workout increases.