It seems like the minute the sun comes out, our FYP pages are full of “summer body” challenges, detoxes, and extreme workout plans. And just like that, the pressure is on!
But here's the thing: getting a summer body shouldn't require starving yourself, spending hours on the treadmill, or trying the latest wellness fad. Real transformation comes from building consistent habits around nutrition, movement, recovery, and stress management.
The women who look and feel their best in the summer aren't usually the ones chasing quick fixes. They're the ones who have been showing up for themselves day after day for months.
So, today, we're sharing exactly how to get a summer body in a healthy, realistic, and sustainable way.
How to Get a Summer Body Without Crash Diets or Quick Fixes
Though we wish there were a secret workout, supplement, or nutrition hack that guarantees a supermodel summer bod, that's just not real life. And hear us out: no one is expecting that of you.
Getting in shape for the summer isn't about jumping on the latest trend. It's about making small, intentional choices that compound over time.
Want to know which habits stack and result in real, research-backed change? We’re excited to give you the DL. Let's get into it:
What Is a Summer Body?
A summer body is simply whatever version of you that makes you feel strong, confident, and comfortable in your own skin. It's not what you see on the cover of Sports Illustrated or all over your Instagram feed. There's no single weight, size, or body type that fits the bill.
It’s really you who defines the “ideal” summer body. Whether you want to feel more energized, build more muscle, look good in a new swimsuit, or just improve your overall health, there's only one thing that's universal: health comes first. The goal isn't just looking good in the mirror—it's feeling good in your body, too.
How Long Does It Take to Get a Summer Body?
The answer really depends on your goals and your starting point. Something like reducing bloating or boosting your energy levels could happen in just a week. That said, building muscle tone or losing a meaningful amount of body fat often takes anywhere from six to twelve weeks—or longer.
The good news? You don't need a complete transformation to feel great this summer. Small, sustainable habits practiced consistently can make a bigger difference than any crash diet or extreme workout plan ever will.
How to Get Your Summer Body
Build a routine instead of chasing motivation.
Consistency is essential for any fitness goal. If you want to make progress, you need to do at least a little every day to move the needle. But motivation won't last forever—it probably won't even make it through the week. Instead, build a routine that works whether you feel motivated or not. When healthy habits become automatic, reaching your goals gets so much easier.
Want to learn more about habit building? Listen to The Bossticks episode, titled “How to Activate Your Future Self, Rewire Your Brain, and Build Habits that Actually Stick Ft. Mimi Bouchard of Activations.”
Prioritize high-protein, whole-food meals.
No matter what your ideal summer body looks like, protein will help you get there. It keeps you feeling full, supports lean muscle growth, and helps your body recover after workouts. Plus, the more muscle you have, the more calories your body burns at rest.
So, start every plate with protein and build the rest of the meal around that. Think whole foods like fruits, vegetables, healthy fats, and fiber-rich carbs to keep cravings under control and your energy levels steady all day long. If you’re not sure how to reach your protein goals, check out Lauren’s nutrition strategy for hitting those macros!
Maintain a moderate calorie deficit.
Though everyone thinks the reason they can't hit their weight loss goals is a lack of exercise, nutrition is often the bigger piece of the puzzle. If fat loss is one of your objectives, you'll need to consume fewer calories than you burn.
That doesn't mean you should starve yourself. Eating too little can increase stress, drain your energy, and actually make it harder to build muscle and lose weight. Instead, focus on eating balanced, high-protein meals while aiming for a moderate calorie deficit of about 250–500 calories per day.
Not sure how much you should be eating? Use this calorie calculator to find your number.
Drink plenty of water throughout the day.
Proper hydration helps you get the most out of every workout, supports healthy digestion, and minimizes water retention. In other words, if you want optimal exercise performance and less bloat, drinking enough water is non-negotiable.
To take your hydration game to the next level, start every day with your Morning Beauty Water. One simple scoop into your morning drink of choice (smoothie, water, or coffee), can support energy, focus, skincare, and digestion.
Use a proven fitness plan, not random workouts.
Yes, there are plenty of YouTube workouts and cute pink fitness apps that can give you exercise ideas. But it's really hard to reach specific fitness goals without a strategic, proven plan. Instead of piecing together random workouts, follow a program designed by experts with a clear progression and purpose.
Of course, you can hire a personal trainer to create a customized plan for you—but that can get expensive fast. Instead, we recommend that you join Obé Fitness! It’s a workout platform packed with live and on-demand classes led by expert instructors. From strength training and Pilates to yoga and dance cardio, Obé makes it easy to follow a structured plan and stay consistent with your goals.
Here’s how to create a workout routine with Obé Fitness if you’re ready to take your exercise to the next level.
Do strength training two to four days per week.
Ladies, lifting weights will not make you bulky and masculine. What it will do is help you build lean muscle, create definition, boost your metabolism, and give you that toned, sculpted look so many of us are after this summer.
Aim to do strength training 2-4 times a week. It’s the best way to achieve almost any body goal. If you’re not sure where to start, remember you’ve got Obé Fitness in your back pocket! You can also check out our post: “Strength Training for Women: How to Start Building Muscle.”
Make time for regular cardio, too.
Strength training may be the star of the show, but cardio still deserves a supporting role. Regular cardio supports heart health, improves endurance, burns additional calories, and can help reduce stress. All of that’s super good for that summer beach body!
Try things like cycling, swimming, dancing, or even going for a hot girl walk with a Dear Media podcast. It doesn’t really matter what you pick. Honestly, the best form of cardio is the one you'll actually do consistently.
Look for opportunities to move throughout the day.
Your workouts matter, but so does everything you do between them. If you spend most of the day sitting, look for small ways to sneak in extra movement.
Take a walking meeting, park a little farther away, lunge while you grocery shop, play outside with the kids, or do a few couch stretches while watching TV. (The Butt Whisperer can tell you how!) These little bursts of activity add up over time and can help you burn more calories without ever stepping foot in a gym.
Prioritize getting a really great night's sleep.
When we're sleep deprived, it doesn't just make us feel fatigued and foggy. Poor sleep can disrupt the hormones that regulate hunger, recovery, metabolism, and muscle growth. In other words, bad sleep can make it harder to build muscle, lose weight, or reach any other fitness goal.
To get better sleep, stick to a consistent sleep schedule, turn screens off at least an hour before bed, use aromatherapy, limit caffeine, and sleep with The Skinny Confidential Mouth Tape. Small changes can make a huge difference in your sleep quality, helping you maximize all the effort you're putting into your health, fitness, and wellness.
Interested in learning a little more about that last tip? We’ve got you. Just read our post, “Mouth Tape Sleep Benefits: Why Everyone Is Trying It.”
Manage stress before it manages you.
Ladies, it's SO important to manage stress—not just to get your summer body, but to feel as good as you're going to look this summer. Stress can impact your metabolism, digestion, sleep, energy levels, and so much more.
We know managing stress is easier said than done, but there are a few things you can do right now to bring your stress levels down. Get outside, meditate, spend time with friends, and make time for hobbies that you love. And if your schedule has you stressed, cut down on your commitments.
Even just a couple of changes here and there can make a noticeable difference in how you look, feel, and perform. If you need more support, check out one of Dr. Rangan Chatterjee’s books about stress management.
Support your body with the right supplements.
Even if you eat a super strategic, intentional diet, you’re still likely to have some nutritional gaps. However, your body needs those vitamins, minerals, and other nutrients to gain muscle and lose weight.
But we get it—browsing the supplement aisle is overwhelming. Instead of hunting down a dozen different bottles to build your routine, try one of Arrae's curated blends. Check out their fitness supplement lineup, find a formula that aligns with your fitness goals, and use code SKINNY for a discount at checkout.
Stay consistent and skip the crash diets.
If there’s one thing to remember, it’s this: consistency beats perfection every time. Crash diets, detox teas, and extreme workout plans might promise fast results, but they’re rarely sustainable. Instead, focus on habits you can stick with long after summer ends. A few months of consistent effort will always beat a few weeks of going to extremes.
Get a summer body with realistic expectations, patience, and a few new habits.
Getting your summer body doesn't have to involve deprivation, misery, or giving up everything you love. In fact, the healthiest and most effective approach is usually the least extreme one.
Focus on building habits you can actually sustain, trust the process, and remember that consistency will always beat perfection. By the time summer rolls around, you'll be glad you started.
