Updated 10 April 2017

5 exercises to start your summer fitness regime

Winter has come and gone, and with warmer mornings and evenings, now is the time to kick-start your summer fitness regime.

Winter is on its way out and summer’s not too far off – and if you’re looking to shed a few kilos. So, while you’re packing away your winter wardrobe, these are the five best exercises to get you started on the road to a fit and fabulous summer.

A consistent exercise routine will produce results, but try to keep it simple with exercises that give you the most “bang for your buck”. These five exercises work the major muscle groups, which will benefit your whole body.  Beginners can do these

with just their bodyweight, adding weights as they start feeling fitter and stronger.

1. Squats 

The squat primarily works the glutes, quads and core, if done correctly. Begin by standing with your feet hip distance apart and push your bottom backwards as if you’re sitting down on a chair. Keep your heels on the floor throughout the squat and

keep your back straight and belly pulled in. Go low enough that your hips are in line with your knees or just below. 

Aim to do between 10–15 reps, three to five times. 

2. Push-ups

To perform a perfect push-up, place your hands on the floor/surface, shoulder width apart with your fingers facing forwards. Slowly lower yourself by bending your elbows, keeping them tucked in alongside your body. Then push back up until your

arms are straight. Aim to do as many as you can with good form and try to improve on this number every time. 

3. Lunges

Lunges are a fantastic lower body exercise which can be done using just your bodyweight, or made more challenging by adding some weight. Lunging however needs to be performed without putting too much strain on the knees. 

To begin, take a big step backwards, slightly to the right with your right leg into a split stance. Then slowly lower into a lunge, making sure your back knee is either touching the ground or is at a 90 degree angle. Your front leg should also be bent, but

try not to let your knee go past your toes. Use your front leg to pull yourself forward and switch legs. Do five to 10 reps with each leg, and repeat three to five times. 

4. The plank

The plank is a very basic core exercise which can be challenging for beginners and advanced exercisers alike. Begin by lying on the floor on your stomach. Place your forearms on the floor; then raise yourself up so that your elbows are below your

shoulders and only your forearms and toes are in contact with the floor. Keep your core engaged and your back flat and hold for as long as you can, aiming for 30 seconds.  

5. Skipping

Skipping is a great way to elevate your heart rate and get the blood pumping, improving your cardiovascular fitness and boosting metabolism. Aim to skip for 30–90 seconds and integrate some squats, lunges, push-ups and planking between the


This is a well-rounded workout plan that targets all the major muscle groups, putting you firmly on the road to the summer body you deserve. 

This article is provided through a sponsorship from Pfizer in the interests of continuous medical education. Notwithstanding Pfizer's sponsorship of this publication, neither Pfizer nor its subsidiary or affiliated companies shall be liable for any damages, claims, liabilities, costs or obligations arising from the misuse of the information provided in this publication. 
Readers are advised to consult their health care practitioner for specific information on personal health matters as this is not the intention or purpose of the publication. Specific medical advice or recommendations on the clinical management of patients will not be provided by Pfizer. In this regard Pfizer does not support the use of products for off label indications, nor dosing which falls outside the approved label recommendations and readers must refer to the Package Insert of any product for full prescribing guidelines.


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