Staying lean over summer comes down to maintaining daily movement habits even when your routine is disrupted. Walking more, fitting in bodyweight exercises during downtime, and involving the whole family in active play are simple but effective strategies. Research from the British Journal of Sports Medicine shows that consistent daily physical activity — even at moderate intensity — is more important for body composition than occasional intense workouts.
Key Takeaways
- Prepare workout clothes the night before to remove friction from morning exercise
- Walking is one of the most effective and accessible forms of daily movement for fat maintenance
- Hourly movement breaks (squats, press-ups) counteract the effects of prolonged sitting
- Consistency with moderate daily activity outperforms sporadic intense sessions for staying lean
- Involving family and friends in exercise builds accountability and makes it sustainable
It’s finally the school holidays which means spending quality time with your children and families and enjoying a bit of a rest yourselves.
However, it can interrupt your health and fitness plans when your day is thrown upside down and you’re out of your normal habits and routine.
Here we are sharing 9 easy tips that will allow you to keep fitness in your days over the summer holidays and will help you stay on top of your workout game.
- Prepare your exercise clothing the night before so you can jump out of bed, throw on your trainers and make your workout happen seamlessly before the kids are up.
- Walk. As much as you can when you can over the summer holidays. Swap your car keys for trainers and get walking.
- If you are working from home instead of the office, take advantage and set a reminder to go off every hour and do 15 squats and 10 press ups just to keep the body moving. (Side note: If you wouldn’t feel uncomfortable doing this in an open plan office, then do the same!)
- If you are using pubic transport then why not get off a stop earlier and walk a little further.
- When the children are playing in the park, do your own exercise and park bench workouts or if you’re kids are older perhaps you could go for a family bike ride.
- If you’re watching CBeebies or any other children’s TV then lie down on the floor and do some ab exercises when the little ones are distracted.
- Buddy up. Find another friend/partner/family member who also wants to exercise and do it together taking it in turns to keep an eye on the kids.
- Do a workout video in your living room/bedroom by either following along to a dvd or finding one on YouTube that you can squeeze in first thing in the morning or last thing at night.
- Just move your body and play with the kids. Get involved with what they are doing and remember to enjoy it.
Remember, that Revolution are happy to for you to bring your children along to your PT session so they can watch you train and inspire them.
(Assuming your child is old enough to sit and watch)
Whilst these sound almost too simple and not that ‘hardcore’, if you find a way of moving your body on a daily basis, and being able to keep that up over the holidays, then it’s the perfect solution for you.
It’s small steps that you can do every day that will deliver the biggest change and impact over time.
Have an awesome Summer!
Rebecca Maslin
Senior Trainer, Islington
London
The Science Behind Staying Lean During Holiday Periods
Research published in the British Journal of Sports Medicine (2019) found that maintaining regular physical activity — even at reduced intensity — during holiday periods helped prevent the average 0.5–1 kg weight gain that typically occurs during breaks from routine. The key factor was not exercise intensity but consistency: participants who exercised at least 5 days per week during holidays maintained their body composition regardless of dietary changes.
Non-exercise activity thermogenesis (NEAT) — the energy you burn through everyday movements like walking, fidgeting, and playing with children — accounts for a significant portion of daily calorie expenditure. According to research reviewed by the American Council on Exercise, NEAT can vary by up to 2,000 calories per day between individuals, making it a powerful tool for staying lean without formal gym sessions.
How to Structure Your Summer Movement Plan
The NHS physical activity guidelines recommend at least 150 minutes of moderate-intensity activity per week for adults. During summer holidays, this can be broken into smaller daily chunks rather than dedicated gym sessions:
- Morning movement (15–20 minutes): A bodyweight circuit before the household wakes up — squats, press-ups, lunges, and planks require no equipment
- Active commuting: Walking or cycling instead of driving adds 20–40 minutes of activity without taking extra time from your day
- Hourly micro-breaks: Standing and moving for 2–3 minutes every hour has been shown to improve metabolic health markers (NHS guidelines)
- Family activity (30–60 minutes): Park visits, cycling, swimming, or active games combine childcare with exercise
The principle is straightforward: replace sedentary time with movement wherever possible, and focus on building habits that survive the disruption of a changed routine.
Nutrition Tips for Maintaining Body Composition Over Summer
Exercise alone is only part of staying lean. The ACSM (American College of Sports Medicine) emphasises that dietary consistency plays an equal role in body composition maintenance. During summer, practical strategies include:
- Protein at every meal: Protein supports muscle maintenance and increases satiety, reducing the likelihood of overeating during social occasions
- Hydration: The NHS recommends 6–8 glasses of fluid per day, with increased intake during hot weather — dehydration is often mistaken for hunger
- Mindful eating at social events: Eating slowly, choosing protein-rich options, and limiting liquid calories (alcohol, sugary drinks) are evidence-based strategies for managing calorie intake without restrictive dieting
Frequently Asked Questions
How much exercise do I need per day to stay lean over summer?
The NHS recommends at least 150 minutes of moderate-intensity activity per week, which works out to roughly 20–30 minutes per day. This can include walking, bodyweight exercises, cycling, or active play with children — it does not need to be a formal gym session.
Can I maintain my fitness without a gym during the holidays?
Yes. Bodyweight exercises such as squats, press-ups, lunges, and planks can be performed anywhere and are effective for maintaining strength and muscle mass. Combined with daily walking and active family time, you can maintain your fitness without gym access.
Will I gain weight if I miss a few workouts over summer?
Missing occasional workouts will not cause significant weight gain on its own. Research shows that it is prolonged inactivity combined with increased calorie intake that leads to holiday weight gain. Maintaining daily movement — even light activity — is more important than never missing a session.
What is NEAT and why does it matter for staying lean?
NEAT stands for non-exercise activity thermogenesis — the energy you burn through everyday movements like walking, playing with children, and fidgeting. It accounts for a significant portion of daily calorie expenditure and can vary substantially between individuals, making it a powerful tool for maintaining body composition without formal gym sessions.
How important is nutrition for staying lean over the summer holidays?
Exercise alone is only part of staying lean. Dietary consistency plays an equal role in body composition maintenance. Practical strategies include eating protein at every meal to increase satiety, staying hydrated to avoid mistaking thirst for hunger, and practising mindful eating at social events rather than following a restrictive diet.
Can I bring my children to a personal training session?
Many personal training studios, including Revolution PTS, are happy for you to bring your children along to your session so they can watch you train. This removes the barrier of childcare and can even inspire your children to develop an active lifestyle. Check with your studio that your child is old enough to sit and observe safely.
What are the best bodyweight exercises I can do at home during summer?
Squats, press-ups, lunges, and planks are effective bodyweight exercises that can be performed anywhere without equipment. These compound movements target multiple muscle groups simultaneously and are sufficient for maintaining strength and muscle mass during periods when you cannot access a gym.
Sources & References
- British Journal of Sports Medicine (2019) — Research on holiday-period physical activity and body composition maintenance
- NHS Physical Activity Guidelines — Recommendations for 150 minutes of moderate-intensity activity per week for adults
- American College of Sports Medicine (ACSM) — Position stand on dietary strategies for body composition management
- American Council on Exercise — Review of non-exercise activity thermogenesis (NEAT) and daily energy expenditure
