Everyone talks about getting a “summer body” as if it’s some mysterious goal that requires suffering through months of misery. The good news? It doesn’t have to be that way. Getting in shape for summer is really about building healthy habits that make you feel great, inside and out. Here’s everything you need to know to get started.

What does “summer body” actually mean?

A summer body simply means a body that feels good, moves well, and gives you the confidence to enjoy the season fully. It is not a specific size, shape, or weight. The term gets thrown around a lot, but what it really points to is feeling fit, energetic, and comfortable in your own skin when summer arrives.

The problem with how “summer body” is often used is that it implies there’s a standard everyone should meet. There isn’t. Your summer body is the one you’re already in—you’re just working toward feeling your best. For most people, that means having more energy, feeling stronger, sleeping better, and generally feeling proud of the effort they’re putting in. That’s a goal worth working toward, and it looks different for everyone.

How long does it take to get a summer body?

Most people start noticing real, visible changes within 8 to 12 weeks of consistent training and improved nutrition. That said, the timeline depends on where you’re starting from, how consistent you are, and what “ready for summer” means to you personally.

If you’re starting from scratch or returning after a long break, give yourself at least 10 to 12 weeks to build a solid foundation. If you’re already somewhat active and want to sharpen your results, 6 to 8 weeks of focused effort can make a noticeable difference. The key word throughout all of this is consistency. Two or three solid sessions per week, paired with better food choices and good recovery, will always outperform a frantic two-week crash effort.

It’s also worth remembering that some changes happen faster than you think. Energy levels, sleep quality, and mood often improve within the first two weeks. The physical changes follow once the habits are in place.

What’s the best workout routine to get in shape for summer?

The best workout routine for getting in shape for summer combines strength training with enough movement to support fat loss and cardiovascular health. A well-structured plan typically includes 2 to 3 strength sessions per week, 1 to 2 sessions of cardio or active recovery, and daily movement like walking.

Strength training

Strength training is the foundation of any effective summer body plan. It builds muscle, which increases your metabolism and improves how your body looks and functions. Compound movements like squats, deadlifts, rows, and presses give you the most return for your time. You don’t need to spend hours in the gym. Focused 45- to 60-minute sessions are more than enough.

Cardio and movement

Cardio doesn’t mean hours on a treadmill. It means keeping your body moving in ways that feel sustainable. Cycling, swimming, brisk walking, or a sport you enjoy all count. The goal is to stay active between strength sessions without burning yourself out. Daily steps, in particular, are underrated. Aiming for 8,000 to 10,000 steps a day adds up significantly over weeks.

Recovery

Rest days are part of the plan, not a break from it. Your body changes and adapts during recovery, not just during the workout itself. Skipping rest days or overtraining slows your progress and increases your risk of injury.

What should you eat to get a summer body?

Eating to support a summer body means focusing on whole foods, adequate protein, and portions that match your goals. You don’t need a complicated meal plan. Prioritize protein at every meal, eat plenty of vegetables, choose quality carbohydrates, and stay hydrated throughout the day.

Protein is particularly important because it supports muscle growth and keeps you feeling full. Good sources include eggs, chicken, fish, Greek yogurt, legumes, and lean meats. Pair protein with vegetables and a source of complex carbohydrates like oats, rice, or sweet potato, and you have a solid, simple approach that works.

What you don’t need is to cut out entire food groups, follow extreme diets, or skip meals. Restriction tends to backfire. Instead, focus on eating enough of the right things rather than obsessing over what to avoid. Consistency with a balanced approach beats perfection with an unsustainable one every time.

Why are sleep and stress management important for getting in shape?

Sleep and stress management directly affect your body’s ability to recover, burn fat, and build muscle. Poor sleep raises cortisol levels, which can increase fat storage and reduce muscle recovery. Chronic stress has a similar effect, making it harder to see results even when your training and nutrition are on point.

When you sleep well, your body produces growth hormone, repairs muscle tissue, and regulates hunger hormones like ghrelin and leptin. When those hormones are balanced, you feel less hungry, make better food choices, and have more energy to train. In other words, good sleep makes everything else easier.

Managing stress doesn’t require a complete lifestyle overhaul. Small habits like a consistent bedtime, limiting screens before bed, short walks during the day, and even breathwork or mindfulness can make a meaningful difference. At B-One, we pay attention to these factors alongside training because we know results come from the whole picture, not just what happens in the studio.

When should you start training to be ready for summer?

To be genuinely ready for summer, start training at least 10 to 12 weeks before you want to feel your best. If summer in the Netherlands typically peaks in June and July, that means starting in March or April gives you a comfortable runway to build real, lasting results.

Starting earlier is always better than starting later, but it’s never too late to begin. Even 6 weeks of consistent effort will improve your energy, strength, and how you feel. The worst thing you can do is wait until May and then try to rush everything. That’s when people turn to crash diets and overtraining, which rarely ends well.

If it’s already May or June, adjust your expectations and focus on what’s achievable in the time you have. Building better habits now means you’ll be in an even stronger position next summer, and you’ll likely feel better before this one is over anyway.

How B-One Training helps you get summer-ready

Getting in shape for summer is straightforward when you have the right support structure around you. At B-One Training, we take a comprehensive approach to your fitness so nothing is left to guesswork. Here’s what that looks like in practice:

Personalized training programs built around your goals, schedule, and starting point, so every session moves you forward
Nutrition guidance that’s practical and sustainable, covering portions, meal timing, and food choices without complicated meal plans
Sleep and stress support as part of your overall program, because we know results depend on more than just workouts
One-on-one coaching in a private, judgment-free studio at our three Amsterdam locations in Jordaan, Oud-Zuid, and Centrum
Expert guidance every step of the way, with coaches who track your progress and adjust your program as you develop and grow stronger

You can explore our training programs to find the right fit for your goals. Ready to get started?

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How do you get a summer body?