Summer in Saudi Arabia can be brutal, with temperatures exceeding 45°C (113°F) and beyond. Outdoor workouts seem impossible and uncomfortable for most people. But for some, not working out for months just isn’t an option. With a little planning and strategy, these summer days do not have to hinder your fitness goals.
With the right prep, you can continue to meet your goals, while also staying cool, safe, and motivated. Some quick and simple adjustments to get through the summer can be working out at different times, or opting for indoor workouts, and picking breathable and light gym wear. All of these may sound like small changes but they all create a strong foundation that you can build on.
Adjust Your Workout Times
Timing is everything. In summer, try to ensure you avoid working out during peak heat, usually between 11 AM to 4 PM. Instead, target early mornings and evenings before sunset, as they are typically cooler and more comfortable to workout.
If you are fasting, or just prefer to workout indoors, try moving your workout indoors. A living room workout can consist of bodyweight circuits, strength work, or yoga. If venturing out to the gym, try to go during non-busy times and to the places where air conditioning is optimal.
Focus on Indoor Workouts
Sometimes, the best way to beat the heat is to avoid it altogether. There’s nothing wrong with switching your workouts indoors during the peak of summer. Here are a few ways to stay fit inside:
- Bodyweight routines: Squats, push-ups, planks, lunges, and burpees don’t need equipment.
- Online classes: Try YouTube workouts, fitness apps, or live-stream classes from trainers.
- Yoga or Pilates: Both are great for strength and flexibility, and they don’t require much space.
To get the most out of your sessions, set up a workout corner at home with a mat, water bottle, and the right gym wear. When you treat indoor workouts seriously, you’re more likely to stay consistent.
Stay Hydrated
Dehydration is the greatest threat when exercising in hot weather. Your body loses fluids very quickly if sweating does not occur. So, always drink water before, during and after your workouts. If you’re sweating a lot, consider adding a little salt or electrolytes to your water.
Signs of dehydration or heat exhaustion include:
- Dizziness
- Nausea
- Headaches
- Muscle cramps
- Fatigue
You should always stop if you feel any of these symptoms. It’s always easier to cut back then push too hard in extreme temperatures.
Opt for Cooling Workouts
Not every workout should be high intensity especially when the weather is extreme. Select movements where you are likely to feel cooler.
Swimming: If you have access to a pool, this is probably your best option for a full-body workout, and gives you a chance to cool off.
Walking indoors: The malls in Saudi Arabia usually open early for walkers. The mall is air-conditioned, safe and has lots of space.
Low-impact strength training: Use resistance bands or light weights. Concentrate on control not speed.
Don’t forget about the benefits of a good stretching routine in the evening, it will help recovery of your muscles, and stress from heat on your body.
Dress for the Heat
You wouldn’t wear a heavy coat in the summer, so why wear heavy, tight workout gear? Breathable gym wear isn’t about looking good—it’s about staying cool, dry, and focused. Here’s what to look for:
- Moisture-wicking fabrics: These pull sweat away from your skin and help it evaporate faster.
- Loose or semi-fitted cuts: Tight clothes can restrict airflow and increase discomfort.
- Light colors: Dark colors absorb more heat. Stick to whites, pastels, or neutrals in summer.
By simply upgrading your gym wardrobe for the season, you give yourself a better chance at sticking with your fitness goals, even when the weather isn’t on your side.
Create a Sustainable Summer Routine
Consistency beats intensity, especially in the summer. It’s better to work out four times a week for 20 minutes than once a week for 2 hours. Here’s how to build a habit that sticks:
- Set short-term goals: Weekly or monthly milestones are easier to manage.
- Mix it up: Alternate between cardio, strength, and flexibility work.
- Track your progress: Use apps or a simple notebook. Seeing progress keeps you motivated.
- Have a backup plan: On days when the heat gets too much, have an indoor workout ready.
Don’t pressure yourself to perform at your peak. Just aim to stay consistent. Any movement is better than none.
Keep Your Motivation High
Working out in hot weather can feel like a chore, so keep your motivation front and center:
- Workout with a friend: You’re more likely to show up and push yourself.
- Reward yourself: Treat yourself to a smoothie, a cold shower, or even new gym wear after a solid workout week.
- Listen to music or podcasts: Good tunes or an interesting podcast can keep your mind off the heat.
- Track your mood: You’ll often find that even short workouts improve your mood and energy.
It’s not just about physical results—it’s about feeling better, mentally and emotionally, even in the middle of a heatwave.
Final Thoughts
Staying active in the Saudi summer is challenging—but not impossible. By choosing the right times, working out indoors, staying hydrated, and wearing proper gym wear, you can create a fitness routine that works with the climate, not against it.
Heat doesn’t have to mean hibernation. With smart planning and small adjustments, you can stay fit, healthy, and motivated all summer long.
I’m Andrew Reed, an author and writer at saudiscoop.com. I am dedicated to providing insightful reporting and crafting engaging content for readers in Saudi Arabia and beyond.
