The 16 Best Ways to Get Fit for Free This Summer

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

Bags

Lagos 5L Hiking Hydration Hip Pack

$50, was $100

This hip pack is the ultimate hydration hack for hiking, running, or even biking. It's fitted with a 2L reservoir and 3L of storage space (we're talking pockets on pockets) for on-the-go essentials like snacks and SPF! According to Cotopaxi, it clocks in at 10 ounces, making it a super lightweight option that won't weigh you down (back pain, who?). The back panel that meets your body opposite the adjustable straps is made of breathable mesh for added comfort.

Lagos 15L Hiking Hydration Pack

$72.50, was $145

If you need a larger hydration option with endless storage possibilities, this on-sale pack's the one for you! It comes complete with a 2.5L reservoir for water, while the remaining 12.5L is meant to hold additional gear (think clothes, headlamps, and camp shoes). This Coto backpack is exceptionally comfy to wear – it's designed with a ventilated, breathable back panel to air you out and waist belt wings to help take the heavy load off your back. If you already know you'll need more water on your backpacking trip or long day hike, this bag's also fitted with mesh bottle pockets on either side! It's another great lightweight option as it weighs 1 lb 7 oz.

Todo 16L Convertible Tote

$42.50, was $85

Did someone say 2-in-1? This sleek convertible piece is a backpack and a tote bag all at once. It's perfect for airplane travel, easily sliding under your seat or in the overhead storage space. No matter what, you can feel confident that the stuff you stow away is secure – a top zippered opening and interior 15" laptop sleeve will keep it in place. It also has a fleece-lined pocket for sunglasses or a phone!

Allpa X 4L Hip Pack

$52.50, was $75

This is the supreme Cotopaxi bag for hands-free adventures. Its adjustable strap can be customized for a fanny pack or crossbody fit, but either way, you'll be styling. As opposed to the Lagos Hip Pack, this one doesn't have a water reservoir, so it's best for short excursions. It'd be a lifesaver for any airport shenanigans you have coming up, since it enables super easy access to your phone, passport, wallet, and whatever else you wanna take with you! It's also compatible with the Allpa Travel Pack, measuring about 11 x 8 x 3.5 in to fit conveniently around it.

Jackets

Fuego Hooded Down Jacket

$147.50, was $295

It's no wonder Cotopaxi's Fuego jacket is one of their most beloved. The retro-esque striped gradient colorway gives total summer sunset vibes, which look good no matter if you're on the trail or roaming around the city. It's a total master at insulation (with 800-fill down) and repelling water (with a nylon shell construction), making comfort key. The scuba hood wraps around your head for maximized warmth – same with the zippered hand pockets on either side. Now is the best time to grab a summer camping-winter walking coat like this, since you're literally saving nearly $150.

Abrazo Fleece Half-Zip Jacket

$55, was $120

The fun, bright red colorway on this fleece ensures that you won't be missed on the trail. The contrasting zippered chest pocket gives your look some extra-stylish oomph that's practical for holding small items, too. The jacket itself boasts a half-zip that looks stunning in any configuration. The cuffs and collar are elastic, so you've definitely got some room to breathe and move around in this piece!

Teca Fleece Hooded Full-Zip Jacket

$70, was $140

Just as good a base layer as it is alone, this fleece is madly versatile for many different weather situations and activities. The iconic multicolor stripes are very cool in their own way, but what makes this garment even better is the fact that it's made from recycled fleece and repurposed polyester taffeta materials that would otherwise end up in a landfill! The full-length zipper and classic hood give you a good range of options for how to wear this jacket for the utmost comfort and confidence.

Cielo Rain Jacket

$72.50, was $145

This retro-inspired waterproof jacket might just be one of the freshest pieces of rain gear we've ever seen! It's highly breathable, being made from a medley of PFC-free recycled materials and mesh layers. Summer rain storms are truly no match! The zippered hand and chest pockets provide ample storage space for any small necessities you'd like to keep on-hand. In addition to this pink-orange options, there are 3 more colorways (blue, yellow, and black) to shop on sale right now.

Teca Half-Zip Windbreaker

$40, was $80

Most ideal for windy days, the Teca Half-Zip Windbreaker still lets you tackle to gusts in style. Though it's a beast at blocking out strong winds, it's also impressively breathable! There's a back panel vent that covers the lower half of your back and lets fresh air in without letting a single chill sneak by. This Cotopaxi piece also packs down into itself, which is a total treat for minimalist travelers!

Fuego Down Vest

$92.50, was 185

You never know when you'll need an extra layer, and this down vest is the perfect thing to take along "just in case." It's perfect for those mild, temperate days where you still may find cool breezes in the shade. The two side pockets are streamlined in their open-faced design for tucking your hands into. The fact that you can snag this piece in the iconic sunset gradient coloration for half off is pretty nice, too.

Trico Hybrid Jacket

$87.50, was $175

Described as a "hybrid layer" that provides "even distribution of warmth," the Trico Jacket boasts panels of high pile fleece and 100% recycled synthetic insulation for extra coziness. It has a generously-sized hood as well as side pockets for colder moments, and a zippered chest pocket for storing the small stuff. Not to mention this electric magenta and burnt orange coloration is just stunning!

Teca Fleece Pullover

$50, was $100

No zips here – only buttons. This pullover is easy to throw on and off. It has snap buttons placed all the way up to the collar, but it also folds down stylishly when unbuttoned. The fleece material is fairly thin, so this one works best as a midlayer or light jacket. The kangaroo pockets speak to its casual vibes, making it perfect for everyday wear, from the office to the grocery store!

Teca Crop Jacket

$40, was $80

The cropped shape on this Cotopaxi jacket absolutely gives it a trendier feel, and we are very here for it! It's a wonderful light layer for chilly mornings-turned hot afternoons (IYKYK), and it's meant to fit loosely so you don't feel swamped at any point. There's an adjustable bungee at the hem that allows you to customize your perfect fit, too. The thin material makes this a very packable contender for extended travel!

Lighter Gear

Paseo Travel Crop T-Shirt

$27,50, was $55

Sometimes summer's sunnier days don't call for a single layer, which is why Cotopaxi offers lighter garments for sweat-worthy moments. This super-soft crew neck tee is crafted from an odor-resistant, quick-drying material for those exact occasions! Though practical AF, the cropped silhouette still gives this piece a trendy air. In addition to this tan color, there's a pink, blue, and yellow version on sale (50% off).

Sombra Sun Hoodie

$35, was $70

This sun hoodie already has UPF 50+ protection built in, which is crucial for long days spent in the sun. Even if it's hot, protection from harmful rays is important! Even if it does feel like a million degrees out, this pullover feels like nothing. It's super light and breathable. It flaunts thumbholes for added coverage and practicality, plus a tiny pocket along the back side for any must-haves.

Mari Crop Top

$30, was $60

Okay, fun and colorful! You're gonna be the coolest gal on the trail (or at the gym!) when you sport this cropped tank top. It's entirely movement-friendly, but still uber-stylish with a serene color scheme and cross-back straps. It's made from a quick-dry fabric that feels like heaven, even if you're breaking a sweat.