Fit for summer: get fitter in 6 weeks

The sun is showing itself more often, the coat can come off, and you're starting to think: "Help, where did my summer body go?" Relax – you can achieve quite a bit in just six weeks if you approach it smartly. Whether you want to feel more toned or have more energy: it all starts with a clear plan and a little perseverance. Ready? Let's go!

Why start training for summer now?

We get it: life is busy, the weather is unpredictable, and your schedule is overflowing. But now is the perfect time to get started. Why?

  • You still have plenty of time. Six weeks sounds short, but with focus, you'll go far.
  • Spring is inspiring. Longer daylight hours, nice weather = a desire to move.
  • You're investing in yourself. Not just for that day at the beach, but for your long-term mental and physical health.

Remember: the summer bodysuit isn't made in June, but in March and April. 🔥

Week 1-2: Laying the foundation

You don't have to start like crazy. The first two weeks are meant to wake up your body and build habits.

Training schedule: starting with strength and cardio

For beginners and those returning to the gym, a combination of strength training and cardio is the sweet spot. Why? Because it helps you burn fat and build muscle.

Schedule example (3 days per week):

  • Day 1: Full-body strength (30 min) + 15 min HIIT
  • Day 2: Rest or active walk
  • Day 3: Leg/glute strength + cardio (rowing or cycling)
  • Day 4: Core + Shoulders
  • Day 5: Rest or yoga/stretching
  • Weekend: one outdoor cardio session (jogging, skating, cycling)

Use Gorilla Sports barbells , resistance bands , and kettlebells to get your workout in at home. No excuses! 😉

Nutrition: less junk, more energy

Cut the crap—literally. Reduce added sugars, white bread, soda, and ultra-processed snacks. Replace them with:

  • Whole grain products
  • Lean proteins (chicken, tofu, eggs)
  • Healthy fats (avocado, nuts)
  • Vegetables in abundance (yes, even in the morning)

📌 Pro tip: Meal prep = less stress = better choices.

Week 3-4: Step on the gas!

Now that your body is used to exercise and better nutrition, it's time to step it up a notch.

Variety in your workouts

Variety keeps things fun and effective. Switch between:

  • Supersets (two exercises in a row without rest)
  • Circuit training
  • Bodyweight & resistance bands combos
  • New cardio like skipping rope or boxing

💪 Gorilla Sports tip: Use an adjustable barbell set to build your progress.

Eating strategies you can actually stick to

No crash diets, but smart tweaks:

  • Intermittent fasting (e.g., 16:8 method)
  • Protein-rich breakfast = less snacking later in the day
  • Hydration boost: drink at least 2L of water per day
  • Mindful portions: use a kitchen scale in week 3 as a reality check

Week 5-6: The finishing touch

You're already feeling fitter, you see a difference in the mirror, and you've got momentum. Now it's all about finesse!

Full-body focus and afterburn

During this phase, make sure you do workouts that keep your heart rate elevated – even after you stop exercising.

Examples:

  • Full-body HIIT (20-30 min)
  • Kettlebell swings
  • Tabata sessions
  • Sprint intervals on the treadmill

➡️ Afterburn effect : you continue to burn calories for hours after your workout.

Lifestyle tweaks for extra results

It's not just about training. Think about:

  • Sleep : at least 7 hours per night, every night
  • Stress management : breathing exercises, walking, laughing!
  • No alcohol or only on weekends (and in moderation)
  • Mobility and recovery : foam rolling, stretching, massage

Stay motivated and keep it fun

Motivation comes and goes. What helps?

  • Take pictures of your progress, not just weigh in
  • Four small successes (10 push-ups in a row? Yes!)
  • Train together or share your journey on social media
  • Put on a killer playlist and let yourself go
  • Reward yourself with new gear from Gorilla Sports 😏

Conclusion

You don't have to be a six-pack model to feel fit and confident this summer. In six weeks, you can make a serious difference—physically and mentally. Start today, stay consistent, and remember: every rep counts. Use the right tools, like Gorilla Sports training equipment, and build a summer you can be proud of.

Frequently Asked Questions

1. Can I really see results in 6 weeks?
Yes, absolutely. If you train consistently and maintain a healthy diet, you can visibly lose fat and improve muscle definition in just 6 weeks.

2. How often should I train per week?
At least 3 times a week for results. 4 to 5 times is optimal if you combine it with rest days.

3. Do I need a gym?
No! With dumbbells, resistance bands, and a yoga mat from Gorilla Sports, you can rock it at home.

4. What if I miss a week?
Don't panic. Just get back on track. Progress isn't a straight line.

5. How do I stay motivated when I don't feel like it?
Put on your favorite music, think about your goal, and just get started. Often, motivation comes once you get going.

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