The sun is out, the terraces are packed and temperatures in Amsterdam are climbing. For many people, summer is exactly when motivation quietly slips away: too hot to train, too busy with holidays, too tempting to stay on the couch. That’s a shame, because kickboxing in summer is the perfect way to keep your condition, strength and sharpness at level — effortlessly. The secret? Train smart instead of grinding yourself into the ground. Want to know how to stay fit this summer without wearing yourself out in the heat?
Why you should keep training through the summer
Every athlete knows the feeling: skip training for a couple of weeks and you notice it immediately. Your condition drops, your technique feels rusty and the threshold to start again gets higher. Training through the summer prevents exactly that.
Kickboxing is also the ideal summer sport. It combines cardio, strength and technique in a single session, so you get a lot of results in relatively little time. Other benefits:
- You keep the condition and muscle strength you’ve built up
- You burn calories effectively, even after a heavy weekend on the terrace
- You release stress and head into summer with a clear mind
- You stay part of the community, even while friends are on holiday
At kickboxing in Amsterdam East you’ll often find an especially relaxed, friendly vibe on the mat during the summer months. Smaller groups, more personal attention and room to polish your technique.
Training safely in the heat: what you need to know
Exercising in warm weather calls for a few adjustments. Your body has to perform and cool itself down at the same time. The most important rule is simple: take it a little easier and listen to your body carefully.
Hydration is everything
When you exert yourself in the heat you lose a lot of fluid through sweat. So don’t wait until you’re thirsty — drink throughout the day and top up generously after a hard session. For long, intense sessions an isotonic sports drink replenishes both fluid and salts faster than water alone.
A handy check: if your urine is light-coloured, you’re doing well. If it’s dark, you’re behind on drinking.
Pick the right moment and the right clothing
- Train in the morning or evening, outside the hottest hours
- Wear light, breathable and preferably light-coloured clothing
- Start more gently than usual so your body can adjust to the heat
- Shorten your warm-up slightly, but never skip it
Recognise the signs of overheating
Stop immediately if you feel dizzy, get a headache, feel extremely tired or get muscle cramps. These are signs your body is struggling. With hot, dry skin, confusion or a pounding heartbeat: stop at once, cool down and seek help if needed. Knowing your limits isn’t weakness — it’s smart training.
Train smart: quality over quantity
Summer is the perfect season to work on your technique rather than going all out on pace. A calm, technical session on the heavy bag puts less strain on your body but delivers a huge amount. Think about fine-tuning your jab, your footwork or your timing.
A personal training session also suits warm weather perfectly. Together with a trainer you set an intensity that matches the temperature and your goals, so you keep growing without exhausting yourself. That way you get the most out of every session, even on tropical days.
Juggling holiday plans with your training routine? No problem either. A couple of sessions a week keeps your level up nicely, and after a short break you’ll pick things right back up.
What can Spallys do for you?
At Spallys in Amsterdam East it’s all about technique, fun and a close-knit community — in summer too. Our trainers combine the famous Dutch style with an old-school-meets-new-school approach, without any unnecessary fuss. Whether you’re a beginner or have been training for a while, we adjust the intensity to you and to the weather.
You can come to us for:
- Group classes focused on technique and combinations
- Personal guidance through personal training
- Free heavy-bag training to go at your own pace
- Flexible memberships, from single classes to unlimited
That way you stay fit, sharp and motivated all summer, in an atmosphere where everyone feels at home.
Conclusion
Kickboxing in summer doesn’t have to be a grind. With the right hydration, smart training moments and attention to your technique, you stay fit and safe while others lose their condition. You’ll head into autumn full of energy instead of starting from scratch.
Ready to push on this summer? Drop by Spallys in Amsterdam East and experience it for yourself. Book your trial class and discover how much fun training in summer can be.
