Do you want to feel good about your body this summer, comfortable on the beach, in shorts or a swimsuit? We understand. The summer body is the little goal that motivates you to get back into exercise, eat healthier, and take care of yourself.

Whether you're a beginner or returning to fitness after a long break, we'll show you how to progress quickly and effectively, without going overboard. To help you achieve this, we've prepared a simple and effective plan with the right exercises, the right reflexes, and our advice to help you progress quickly.

What exactly is a “summer body”?

Spoiler: there are no rules. A summer body is, above all, a body you feel good in. Muscular, lean, toned... it doesn't matter, as long as you like it.

Our goal here is not to transform you into an athlete in 2 months, but to give you the tools to see results quickly, in a healthy and motivating way.

The exercises to focus on

When we talk about a summer body, we often think abs. But in reality, you need to work your entire body for a harmonious physique and to effectively burn fat.

Here are our top 5 exercises to incorporate into your routine:

• Squats → legs, glutes
• Push-ups → chest, arms, shoulders
• Burpees → full body + cardio
• Plank → core, deep abs
• Pull-ups or elastic pulls → back, arms

Do them as a circuit training routine, with little rest. It's fast, intense, and super effective. Even 30 minutes, at home or at the gym, is enough if you give it your all.

And what about cardio?

Let's not kid ourselves: to see your muscles, you need to burn some fat. And that's where cardio comes in.

No need to run for hours. Do HIIT (High Intensity Interval Training) —it's short, intense, and ultra-effective. Two sessions a week are enough to boost your metabolism. And if you're a beginner, start with brisk walking or cycling, but do it regularly.

Nutrition: Simple but Strategic

Want results? Your diet needs to follow suit. You don't need a drastic diet, but a few rules make all the difference:

• Increase your protein intake (white meat, eggs, tofu, whey, etc.)
• Cut down on sugar (goodbye soda)
• Drink plenty of water
• Plan your meals in advance to avoid binge eating.

And when it comes to supplements, here's what we use at Squad Nutrition:

👉 Pure Whey Isolate : quick to digest, ideal after training
👉 BCAA : to boost your energy during your sessions
👉 Creatine Creapure® : to progress faster in strength
👉 Collagen : great for protecting your joints if you train often

Honestly, these products will help you take the next step, especially during your cutting phases. And if you had to choose just one to start with? Whey, without a doubt.

Testing whey

The mind, your number 1 ally

No progress without motivation. So we're telling you straight: yes, there will be days without, and that's normal. But what matters is consistency.

Set concrete goals for yourself. For example:
✔ 3 sessions per week
✔ hold 30 seconds of core strengthening
✔ eat clean 5 days a week

Note your progress and keep track of yourself. Even a notebook or an app can be incredibly motivating. And congratulate yourself on every step, even the small ones.

Don't neglect rest

You also progress while you sleep. Muscle builds during recovery. So:

• Get at least 7 hours of sleep a night
• Take 1 or 2 days of active rest (walking, stretching)
• Don't feel guilty if you miss a session.

The body needs to breathe to get going again.

Let’s summarize: your express summer body plan

If you have to remember the main thing, it's this:

1. 3 to 5 sessions per week , including muscle building and cardio
2. Simple and balanced diet , with more protein
3. Suitable supplements to support your efforts
4. Regular monitoring and a positive mindset
5. Rest , because without it, you hit a plateau.

Shall we do it together?

Come on, no more excuses. Summer is almost here, it's the perfect time to get started. If you start today, you'll already see results in 4 weeks. You'll be proud of yourself because you've stuck with it, sweated it out, and made progress!

And we'll be there to support you every step of the way. Got a question about the exercises? The products? Need a boost? Write to us on Instagram at @squad_nutrition . Let's get the summer body together.