When it comes to our fitness routine, summer can throw a wrench in even the best-laid plans. Erratic schedules make it more difficult to consistently prioritize workouts, hot weather can make exercising outdoors uncomfortable and let’s be honest, most of us are in vacation mode and focused on fun and sun, not spending hours in the gym.

That’s why finding a workout that can be done anywhere in under 30 minutes is key to keeping your health a priority this season.

Enter: Bodyweight strength training.

You may think you need to hit the weight rack, but Start TODAY fitness contributor Stephanie Mansour says your body is all you need to start building muscle. “Bodyweight strength workouts are just as effective at building muscle and toning as weighted exercises are because you’re engaging the same muscles regardless of the way you’re working them,” she says. “I would argue that using bodyweight instead of additional equipment can help reduce your risk of injury or overdoing an exercise because you’re challenged to use proper form without distraction of holding a dumbbell or using a piece of equipment.”

Because of this, she actually prefers bodyweight exercises for beginners. “In addition to allowing you to master proper form, your body weight doesn’t require workout gear. You literally only need your body! So the barrier to entry, like needing to commute to a gym or buying special equipment, is eliminated,” Mansour adds.

Bodyweight exercises also allow you to squeeze in a workout anywhere — whether you’re on vacation or at home soaking in the air conditioning — making it the go-to workout of the summer.

For the full 31-day plan, including daily bodyweight-strength, yoga and stretching routines — plus meal plans, walking podcasts and inspiration — download the Start TODAY app!

31-Day Bodyweight Strength Challenge

>>Download the calendar here

Mansour designed this one-month plan to help you jumpstart your fitness routine (or stay committed to one during the hectic summer months). The schedule is designed with muscle building in mind, maximizing your workout time with targeted routines and proper recovery. “Use this as a template to enjoy your workouts and trust that you’re getting in a well-rounded workout when you follow this plan!” she says.

In addition to strength workouts and recovery days with stretching and yoga, walk as much as possible — every day if you’re able! While this plan is focused on strength training, cardiovascular exercise is an important part of a well-rounded fitness routine. Find fun ways to add more steps into your summer schedule: Ask your co-worker to do a walking meeting outside, walk to a local coffee shop or walk the farmers market on the weekend, and make lots of time for walking, biking and swimming on vacation.

By strategically incorporating these movements into a fitness plan, you may be surprised at the progress you see in just a month. “The pillars of a well-rounded workout routine include targeting the upper and lower body as well as the front and back of the body with core and flexibility exercises,” says Mansour. “By including yoga and stretching, we are lengthening the muscles and loosening the joints in all areas of the body. And by including walking as often as you can, we are improving mobility and loosening up the body after strength training!”

Benefits of bodyweight strength training

“Bodyweight strength training exercises help to build lean muscle mass in the body, which makes your body stronger and more balanced as well as speeds up your metabolism, and improves your posture, flexibility and coordination,” says Mansour. “By using just your body weight, your focus goes directly to muscular engagement without being distracted by a piece of equipment. Paying attention to the way your body moves through strength-training exercises also improves your body’s ability to do functional, everyday movements like carrying groceries or getting up and down from the ground or couch.”

Training bodyweight-style also allows for a lot of modifications so you can master form and work your way up to more challenging progressions. “I always recommend that people do an exercise halfway or at least slowly when they get started,” says Mansour. “Modify bodyweight exercises by not lowering all the way down toward the ground for a pushup, for example. Lower down halfway, or even better start from a modified pushup position on your knees. You can also modify exercises by going slower and really working through the range of motion of each exercise. Finally, I recommend trying to exercise in front of a mirror to check yourself out and see your form!”

3 simple ways to measure progress and see strength gains in just 31 days

To test your strength, and see progress over just one month, Mansour says you can do a number of things:

1. Exercise progression. “You can see how much strength you’ve gained by starting with the modified version of an exercise and building up to the full version,” she says. “For example, if you start with a modified pushup on your knees and bending your elbows lowering down an inch, you’ll see an increase in strength if you do this exercise every other day (leaving a day off in between for the muscle fibers to repair), and eventually you’ll be doing a full pushup by the end of 31 days!”
2. Set a timer. “You can see how much strength you’ve gained by seeing how long you can hold a specific exercise,” she says. “For example, if you get into a plank position on day one and hold it for 1-5 seconds, as you continue doing this exercise throughout the month you’ll build up to possibly being able to hold the plank for 60 seconds by the end of 31 days!”
3. Count reps. “You can see how much strength you’ve gained by seeing how many repetitions you can perform of a specific exercise,” she says. “For example, if you’re doing calf raises or squats you may start off by doing 3 sets of 10 repetitions in your workout. You can build up to 3 sets of 12 then 3 sets of 15 by the end of the month!”

What to eat to build muscle

It’s impossible to talk about building muscle without addressing your diet. “If you’re new to fitness or just getting back into the swing of things, you definitely want to consider how your nutrition is helping or hindering your fitness routine,” says TODAY nutrition editor and Start TODAY dietitian Natalie Rizzo. Here are her top tips for eating to support your strength goals:

Protein is the most important macro for muscle building

“Specifically, post-workout protein plays a pivotal role in muscle repair and growth. When you exercise, the muscles experience tiny tears, and eating post-workout protein helps repair those tears and enhances muscle growth and strength,” says Rizzo. “Plus, post-workout protein reduces hunger and fatigue, reducing the likelihood of overeating later in the day.” She recommends aiming for 10-20 grams of protein within 1 hour after a workout. Her go-to post workout snacks include:

• A smoothie made with Greek yogurt
• Edamame with some fruit
• A few slices of chicken or turkey with veggies
• Two hard boiled eggs with a side of fruit

“It’s also important to consume enough protein throughout the day — ideally at least 20 grams at each meal — to ensure muscle growth,” she adds.

For snack ideas and smoothie recipes — plus weekly meal plans — download the Start TODAY app!

Avoid a calorie deficit

“It’s also very hard to build muscle in an extreme calorie deficit, so maintain your calorie range or reduce it only slightly if you’re trying to lose weight,” says Rizzo. “Drastic calorie or carb cutting can hinder muscle growth.”

Pre-game your workout with carbs

“Eating a simple carb-rich pre-workout snack can boost your energy levels for a workout,” she says. “Believe it or not, carbs are the primary energy source for activity. Something as simple as a banana or a handful of raisins or a graham cracker or two can provide an energy boost that can enhance your workout.”

If you’re having a snack within an hour of your workout, Rizzo says to opt for something that is primarily carbs and 100-200 calories to quickly boost energy levels. Some examples are:

• Dates or raisins
• Applesauce
• Fruit, like a banana, apple, peach, watermelon
• A handful of pretzels
• 2-3 graham crackers
• Unsweetened cereal, like Corn Flakes or Cheerios
• Crunchy granola bars (like Nature’s Valley)

If you have more time to digest food before your workout (i.e. you’re eating 2-3 hours before), Rizzo says to opt for a more balanced meal that has some carbs and protein, such as:

• Bowl of oatmeal with fruit and nuts
• Omelet with a side of toast and fruit
• Turkey wrap with a side of carrots
• Quinoa bowl with roasted veggies and chickpeas

“Don’t worry about the extra calories these snacks have, as your body is utilizing that energy during a workout to grow stronger!” Rizzo says.

Hydrate, hydrate, hydrate

“The absolute easiest nutrition hack you can make to enhance your workout is to make sure you are properly hydrated before and during exercise,” says Rizzo. “Hydration plays a pivotal role in keeping energy levels high, and being dehydrated can cause fatigue, headaches and more. Drink plenty of water before a workout, so you start exercise in a hydrated state.”

If you’re not sure if you are drinking enough water, an easy way to assess is to take a look in the toilet. “Your urine should be a light yellow color before and after exercise. If it’s not, then you need to drink more!” Rizzo says. “Most people don’t need extra electrolytes unless they workout in very hot or humid climates or for prolonged periods of time (60+ minutes).”

10-Minute Full-Body Bodyweight HIIT Routine

On full-body days, this short and sweet routine will provide a full-body strength and cardiovascular workout, no equipment needed! It mixes cardio with traditional strength exercises like squats and lunges to get your heart rate up while building muscle.

Perform 10 reps of each exercise, take a 30-second rest and then repeat the whole circuit for a total of 3 times though.

Squat punches

Start standing with feet shoulder-width apart. Pull in your abs to activate your core. Sit your glutes down and back like you are sitting into a chair, keeping your chest proud. Make sure your knees track over your toes, without going past them. Hold at the bottom of the squat and punch your arms straight out in front of you four times. Push down through the heels to stand back up. Repeat.

Running or walking in place

Start standing with your feet hips-width apart. Lift one foot off the ground pulling the knee toward the chest. Set your foot back down and pick the opposite foot up, marching in place. Continue for 20 steps total. For a higher-impact option, increase the speed to a jog.

Reverse lunge

Start standing tall with your feet hips-width apart and your hands on your hips. Shifting the weight to your left foot, step back a few feet with your right foot. Sink down toward the ground until you have formed a 90-degree angle at both knee joints. Push through the front heel to come back to standing. Perform 10 reps and then repeat on the left side.

Scissor kicks with toe reaches

Lie on your back with both legs straight up toward the sky. Engage the abdominals. As you lower the right leg toward the ground to a 45-degree angle, crunch up, reaching both hands toward your left toes. (It is OK if you cannot touch them.) As you crunch, make sure to keep a space between your chin and your chest (like you are holding an egg). As you switch legs (bringing the right leg back up toward the ceiling and lowering the left leg to a 45-degree angle), lower your back to the ground before crunching up again and reaching your fingertips toward your right toes. Continue alternating for 20 reps total.

Tricep dips

Start seated on the ground with your knees bent and feet flat on the floor. Place your palms on the ground behind you with your fingertips pointing toward your butt. Push through the palms, engaging the triceps to push your body straight up off of the ground. This is your starting position. Bend the elbows to lower your body until your butt is hovering just above the ground in a crab-walk position. Straighten the arms to push your body back up to the starting position. Repeat.