Hot Girl Summer Workouts 101: The Top Plans, Programs, and 'Fits for 2022

The words “Hot Girl” seem to hold a LOT of power in today’s pop culture scene—everyone wants to be one! TikTok, Instagram, Twitter, and more are all social media platforms home to floods and floods of posts sporting “Hot Girl”  hashtags! 

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The pressure to be a young woman constantly achieving and performing at her best (in all areas of life) is real, and with all of the ideas and inspiration for self-improvement on social media, it feels like it's growing and growing! The truth is, at any shape or size, you can be as confident and active as you want, and it doesn’t matter if you consider yourself a “Hot Girl” or not!

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That being said, getting your body moving and setting realistic health goals can be a great way to kickstart your summer!

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When setting your fitness and health goals, it’s important to remember that there’s no single workout routine and wellness plan that works best for everyone, sometimes trying new things out and seeing what fits you and your needs and wants best is key!

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Need some guidance on this year’s top hot girl summer workout trends? Not sure where to start on a summer exercise regimen while you’re home from school? We got you!

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Keep scrolling for:

• Sports to Play for the Best all-Around Hot Girl Summer Workouts
• Tips & Tricks for the Hot Girl Summer Gym Bunnies
• “Hot Girl Walk” How-to
• The Best ‘Fits to Rock your Summer Fitness Routines

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Sports to Play for the Best all-Around Hot Girl Summer Workouts

It’s time to get your head in the game! Teamwork and tan-lines are about to rule this summer. Playing a pick-up game or hitting the course in the sun this season is the best way to socialize, relax, and break a sweat all in one!

Golf

Haven’t you heard? This game isn’t just for the guys anymore! 

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Listen, ladies, WE are dominating our local golf courses this Summer ‘22! Hitting the greens with your gals is the surprisingly perfect way to spend some quality time with the other women (fellow “hot girls”) in your life!

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The best way to do it?---ditch the cart! Walking the course isn’t only a chance to take in the beautiful, idyllic scenery your local country club has to offer—it’s also an opportunity to improve your cardiovascular endurance. Birdies and bogies = better heart health!

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Anyone up for rewatching Caddyshack?

Volleyball

Whether it’s sand, court, 4v4, or whatever kind of volleyball you’re intrigued by, this sport is an ultra-physical that engages your whole body, and gets you flexing those teamwork muscles! This sport is known to keep you at 60-80% heart rate and keeps you moving and jumping which makes for the perfect total body workout. Spike, set, and bump your way to a healthier, happier you!

Tennis

If you’re looking for a sport that improves muscle performance while strengthening neural networks in your brain, then tennis is right up your alley! This sport is all about coordination and agility. And, matches can last anywhere from an hour or two, as well, so chances are, you’ll be breaking quite a few sweats during this workout. 

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Pickleball

Hand-eye coordination and balance are two key aspects of this new, increasingly popular sport! Pickleball—named after the game’s inventor’s pet dog—pushes players to get in plenty of rapid movement and moderately paced physical activity. This makes it a really cool, fun way to get your blood pumping, or even to get endorphins and other “happy” chemicals in your brain to produce!

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Want an even more fun playing experience? Invite some friends to try the game out with you! Who knows? It could turn out to become a regular part of your Hot Girl Workout Routine!

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Plus, it’s super easy to look your cutest out on the court when you one-up your game with one of our tennis skirts (the Shakira style is our absolute favorite right now)!

Crank Up the Heat in the Gym!

New exercise facilities can be daunting, to say the least! Luckily, you aren’t alone. Adding the stress of wanting to perform well in an exercise facility can feel really scary—especially when it’s on top of the sometimes already very real fear of being in a new public place This can actually be super empowering, especially once you’ve overcome it! Trying new things adds an extra, bonus mental health component to your already killer shreds in the gym!

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It may sound a bit silly, but you really just have to keep that “Hot Girl” Mindset! Take a minute before starting your workout in a new (or old) gym to remind yourself of your importance in the space you occupy. You deserve to be there just as much as anyone else you share it with. 

“Hot Girl Walk” How-To

The most viral (and simple) Hot Girl Summer Workout, hands down, would have to be the “Hot Girl Walk.”  The fitness regime initially found popularity with users on TikTok and is meant to fuse the simplicity and effectiveness of a brisk walk with the mental healing power of meditation. Basically, it’s like a super positively charged speed-walking meditation. You can do it solo, or with other Hot Girls (or guys, too)!

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Still a bit unclear? No worries! Here are some simple tips to help you start planning your next Hot Girl Walk, today!

How-To Hot Girl Walk

• Gather supplies! — you’ll want a bottle of water, some headphones to crank up the tunes (or a podcast), sunscreen, and, if you want, a Hot Girl walking buddy!
• Have a positive mindset! — No negativity here! This walk isn’t a time for self-loathing or doubt. If you don’t feel the confidence, just fake it ‘til you make it! Eventually, it will feel natural to you, and become one with the process. 
• Listen! — Having music you can really connect to or feel motivated by is a very important part of the process. It’s part of getting you into the zone for your Hot Girl Walk
• Walk! — The recommended amount for a Hot Girl Walk is technically four miles—but because it’s Summer, we recommend reducing the length if it’s too hot or sunny out. Remember, it’s essential not to push yourself too hard. This walk is all about fun! 

The Best ‘Fits to Rock your Summer Fitness Routines

It doesn’t matter whether you choose to break a sweat on the court or by the weight rack—you can’t expect to perform your best if you don’t feel your best! And, one way to light that confident fire within you is to throw on a killer workout ‘fit! Keep reading for some summer athleisure ensemble ideas!

Dresses, Dresses, Dresses!

Okay, time for a truth bomb—athleisure dresses—specifically tennis and golf—are the top-tier workout garments for just about every type of summer activity. From their stylish versatility to their downright heavenly convenience of being a single cute-yet-comfortable clothing item, it's not hard to see why. 

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Ideal for the early weekend morning practices—you’ll already be dressed for brunch with your teammates afterward when you throw on a fun and flirty golf or tennis dress! Talk about easy, breezy flowy fashion!

Let me see those Leggings!

The comfiest, most versatile piece of athleisure wear is definitely a staple pair of leggings. With patterns and prints, varying lengths and waistlines, materials, and more, leggings are the ideal piece of clothing you should use this summer to express your style and let your personality shine through!

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Best of all, if you decide to take the day off and just chill indoors or even just run some errands instead, you’ll still look stylish and appropriate!

So…Now What?

Finally, it’s time to go forth, and start your own Hot Girl Summer fitness routine! It is important to keep in mind that there’s no right way to follow your health plan. Another thing to remember is to not let yourself get caught up in perfection! 

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Now, don’t forget to stay hydrated, and good luck, Hot Girls!

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What’s your favorite go-to Hot Girl Summer workout? Let us know in the comments below!

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