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We're pretty lucky — our summer holiday season is perfectly timed with long, sunny (please be sunny this year!) days and an endless array of outdoor adventures. Whether you’re a dedicated gym-goer, CrossFit enthusiast, or a home gym devotee, summer doesn’t mean hitting pause on your fitness goals. Instead, it’s a chance to mix things up, embrace new challenges, and keep moving — all while soaking up the beauty of Aotearoa.

Here’s how to stay active, maintain your progress, and make the most of a Kiwi summer holiday — no gym required.

1. Prioritise Mobility and Recovery

For too long mobility has taken the back seat! Long flights, road trips, and changes in routine can leave your body feeling tight and sluggish. Incorporating mobility work is a simple way to stay on track, whether you’re at the beach or bach.

Try This:

• Dynamic Stretching at the Beach: Warm up your muscles with movements like leg swings, arm circles, and torso twists before jumping into any activity.
• Mobility Flow: Combine exercises like cat-cow stretches, downward dogs, and pigeon poses to stay limber and ready for action.
• Foam Rolling or DIY Massage: If you’ve packed a foam roller or lacrosse ball, spend 10 minutes releasing tension. A cricket ball works in a pinch!

2. Take Your Workout Outdoors

Swap your gym walls for natural backdrops. Parks, beaches, and trails are your summer workout venues — with an added bonus of fresh air and endless variety.

Beach Circuit (No Equipment Needed):

• Push-ups: 3 sets of 15 (or modify by lowering your knees).
• Squat Jumps: 3 sets of 12 to build explosive power.
• Plank Shoulder Taps: 3 sets of 20 taps to fire up your core.
• Walking Lunges: 3 sets of 12 steps per leg.

This bodyweight circuit can be done on the sand, adding an extra challenge to your stabiliser muscles. Plus, the view beats any gym mirror!

3. Play Your Way to Fitness

Summer is the perfect excuse to embrace playful activities that double as workouts. Paddle boarding, beach volleyball, swimming, or hiking up one of New Zealand’s many stunning trails all keep you active while feeling like fun, not effort. Whatever you do, ensure that sunblock is applied!

Local Highlights:

• Hiking the Abel Tasman Coastal Track: Combine cardio with breathtaking views.
• Swimming at Cathedral Cove: Cool off while getting a full-body workout.
• Paddle boarding in Lake Taupō: Challenge your core balance while gliding across serene waters.

4. Use What’s Around You

If you’re away from your regular equipment, improvise with what’s at hand. A park bench, sturdy driftwood, or even a full chilli bin packed full of FITAID can become part of your workout.

Bench Routine:

• Step-ups: 3 sets of 10 per leg.
• Incline Push-ups: 3 sets of 12 to target your chest and shoulders.
• Tricep Dips: 3 sets of 15.

5. Don’t Forget the Fun Factor

Staying active doesn’t always mean sticking to a strict plan. The goal is to keep moving while enjoying the unique perks of a Kiwi summer. Whether it’s kicking a ball around with the whānau, showing the kids your still faster than them in a race, or joining a spontaneous game of beach cricket, every bit of movement counts towards maintaining your fitness and mental wellbeing.

Keep the Momentum Going

Staying fit during the holidays isn’t about perfection; it’s about balance and consistency. You’ve worked hard all year — don’t let a break from your usual routine derail your progress. Instead, take advantage of the season’s opportunities to explore new ways to move, recharge, and enjoy everything a New Zealand summer has to offer.

So, pack your sunscreen, drink plenty of water (or FITAID!), and let’s get moving — because fitness in the Kiwi summer is as much about having fun as it is about staying strong.

Stay Equipped for Success

If you want to keep up the momentum and ensure your fitness kit is ready for action, check out Solid Strength Equipment for quality gear to support your goals year-round.