At-Home Summer Body Workouts You Can Do With a Mat

At-Home Summer Body Workouts You Can Do With a Mat

Posted by We Sell Mats on

With all you need to accomplish in a day, finding the time to hit the gym or yoga studio can seem out of reach. But since that summer body won’t shape itself, finding easier ways to squeeze summer body workouts into your reschedule is a must. So why not give at home summer body workouts with a mat a try?

Not only can an exercise mat make those lunges, burpees, and sit ups more comfortable, they give your body and joints a reprieve from repetitive movements performed on unforgiving floors.

As an added bonus, you can take your exercise mats outdoors for some early morning meditation, or for an after work fitness session when it’s just too nice to be inside. Or, use a gymnastics mat for your workouts, while also giving the kids a fun and forgiving surface to play on when you’re not using it for your new summer body workouts.

Today we’ll share with you the many benefits of bodyweight workouts and three tried and true at-home summer body workouts you can do with a mat any time.

5 Benefits of At-Home Body Workouts

Improve Health

Did you know that performing body weight exercises can be just as effective as working out with weights or weight machines? In fact, regular bodyweight workouts can improve your balance and flexibility while working a number of different muscle groups at once. Not to mention, they’re much more forgiving on the joints than weight lifting exercises tend to be.


Whether you’re at home, on vacation, or only have a half hour to spare, at-home body workouts offer the flexibility to get in a great summer body workout from anywhere. If you’re worried about doing your exercises on foreign floors, a yoga mat is easily packable to take with you wherever you go.

Scalable & Customizable

Sometimes, other gym experiences can feel intimidating. At-home summer body workouts give you the opportunity to work at your own pace and on your own terms. Most are scalable so you can start off at the rounds or repetitions that work for you, and increase intensity as you get more comfortable in your workouts.


At home summer body workouts can cost as much or as little as you want them to. You can incorporate free weights or tools like jump ropes if you wish, or you can stick to a simple exercise mat to make the entire experience a bit more enjoyable.

Social Distance Friend

As society finds their way back to normalcy after COVID-19, it can feel intimidating to head back to the gym or overly crowded fitness areas. For this reason, we can’t recommend at-home summer body workouts enough for maintaining your fitness in a safe and socially distant way.

3 At-Home Summer Body Mat Workouts to Add to Your Routine

These three at-home summer body workouts can all be accomplished with a yoga or fitness mat, and be scaled to fit your current fitness capabilities. Consider incorporating some or all of these at-home summer body weight workouts into your schedule on a weekly basis for improved overall health.

Performing a light warm up before and cool down after each workout will help loosen up muscles and joints and help prevent possible injury during your workout. Be sure to drink plenty of water, especially when working out in hot or humid weather.

The workouts are broken down in the following way:

  • For time: Complete this workout as fast as possible while maintaining form.
  • Rounds: Complete all rounds, no time cap.
  • Rounds for time: Complete all rounds as fast as possible while maintaining form.

*All movements and quantities can be scaled down to any fitness level, so don’t be afraid to start slow and work your way up to this goal.

Workout 1

For time:

20 Air Squats

20 Bicycle Kicks

20 Jumping Lunges

20 Push Ups

20 Bicycle Kicks

200 Meter Run

20 Bicycle Kicks

20 Reverse Burpees

20 Bicycle Kicks

Workout 2

4 rounds for time, rest 2 minutes between each round:

25 Line Hops (if you have a jump rope handy, feel free to jump rope)

25 Jump Squats

45 Sec. Elbow Plank

Workout 3

20 rounds of 20 seconds on/20 seconds off alternating movements:

Elbow Plank

Push-Up Position Plank

Push Ups (or scale to elevated push-ups)

At-Home Workout Flooring Solutions

Want to kick your at-home bodyweight workout space up a notch? We Sell Mats™ makes it easy to find the interlocking floor tiles designed to support you as you achieve your fitness goals. We carry a great selection of home gym flooring and workout mats to make any type of exercise, bodyweight or otherwise, more enjoyable. Shop today and discover your new favorite at-home workout partner!

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