Want a World-Class Sweat Sesh? These 6 Olympic Sports Are Sure To Inspire Your Workouts This Summer
Even if you don’t regularly watch sports, it’s difficult to resist the electric buzz that comes with the summer Olympics every four years. If your fitness routine has been feeling lackluster lately, use the excitement from the Paris 2024 Summer Olympic Games to inspire your workouts at home (no plane ticket to France needed).
Sports can often offer new, engaging ways to stay active and healthy. In fact, you may even see some headlining sports influence fitness trends as we head into Olympic season.
“I see several sports playing a significant role in fitness trends leading up to the Paris Summer Olympics,” says Josh York, CPT, founder and CEO of GYMGUYZ, a personal training company. “These trends are not only influenced by the popularity of the sports themselves, but also by their ability to engage and inspire individuals to adopt new fitness routines.”
Plus, there are a number of popular sports recently added to the Olympic lineup that may reignite your interest.
“We could see some of the more recently added sports such as break dancing, climbing, and surfing gain in popularity, particularly if beginner-led exercises and lessons are tailored for an overall health and fitness workout as well,” says James Rodgers, an elite distance runner and level 1 certified assistant swimming teacher. “Newer Olympic sports provide unique coverage and bring new athletes and stories to the table.”
Here are the sports experts suspect will trend this summer as a result of the Olympics—plus, how you can incorporate them into your workouts at home.
Surfing
This quintessential summer sport made its appearance at the 2020 Summer Olympics in Tokyo and is back again for the Paris 2024 Games.
Of course, Olympic athletes will have to head outside of Paris for their competition: The surfing competition will take place in Teahupo’o, an island in French Polynesia, per the Associated Press.
Surfing isn’t just about embracing the coastal life. A single 30-minute surfing session helped people feel more happy and relaxed—and less tired and negative—in a small 2017 study in the International Journal of Exercise Science.
“It provides a complete-body workout that requires strong all-around body and cardiovascular fitness,” Rodgers says.
Some of the feel-good benefits seen in the study may also have to do with exercising outdoors, so try to make use of the warmer weather and hit a local park (or beach!) when doing your own surfing workout.
Here is an easy at-home routine York recommends, no board or water required.
1. Surfer pop-up
Lie down on your stomach with your hands under shoulders and your legs extended behind you.
Quickly push yourself up into a high plank position, then jump your feet forward outside of your hands.
Stand up explosively, mimicking the motion of popping up on a surfboard.
Complete 3 sets of 8 to 10 reps.
2. Alternating forward lunge
Stand with feet hip-width apart, hands on your hips or clasped in front of your chest (whichever position is most comfortable).
Take a big step forward with your right foot, lowering your body until both knees are bent at 90-degree angles.
Push off your right foot to return to the starting position, then repeat on the left side.
Complete three sets of 10 lunges per leg.
Break dancing
In general, dance is a fantastic way to exercise while having fun and boosting your energy. (Read more about the benefits of dancing here!)
“Dancing, especially break dancing, requires balance, timing, and explosive movement,” Rodgers says.
From a mental health perspective, it’s just as effective as other exercises in reducing anxiety and improving depression—and even better at keeping participants motivated, per a 2024 review in Sports Medicine.
It also incorporates both aerobic and strengthening benefits. “Break dancing involves dynamic movements, cardio, and incorporates a lot of arm strength,” says Kelly Lagarrigue, CPT, a Bay Club personal trainer and former USA Gymnastics athlete and coach.
An urban dance style that originated in the 1970s, break dancing has its roots in hip-hop culture. In the Paris 2024 Games (where break dancing is making its Olympic debut), athletes will be judged by their ability to complete power moves like windmills and freezes, all while adapting their style and improvising to a DJ’s beat.
Try it out at home with this break dancing-inspired workout recommended by York.
1. Lateral lunge
Stand with your feet shoulder-width apart with your hands clasped in front of your chest.
Take a big step to the side with your right foot, keeping your left leg straight.
Bend your right knee and push your hips back as you lower toward the floor. Keep your left leg straight and your left foot flat on the ground.
Push through your right heel to return to the starting position. Repeat on the other side.
Complete three sets of 10 to 12 reps per side.
2. Plank shoulder tap
Start in a high plank position on your hands and toes, with your body forming a straight line from head to heels.
Keeping your hips stable and facing the ground, lift your right hand and tap your left shoulder.
Return your hand to the starting position, then tap your left hand to your right shoulder.
Continue alternating sides.
Complete three sets of 12 to 15 taps.
Gymnastics
Interest in gymnastics tends to skyrocket around the Olympics, as the world turns its attention toward athletes performing seemingly impossible routines on the bars and beams.
“The level of power and precision needed to compete in this sport is breathtaking,” Lagarrigue says. “The focus on every detail in each movement, which is broken down and trained step by step, is meticulous.”
However, no handsprings are required to practice at home. By focusing on full-body strengthening and balance, you can still reap the benefits of this sport.
“These workouts focus on bodyweight exercises, balance, and agility, appealing to individuals looking for dynamic and challenging routines that can be done anywhere,” York
Here’s a gymnastics-inspired routine he recommends.
1. Bodyweight squat
Stand with your feet shoulder-width apart, hands clasped in front of your chest.
Keeping your chest up and back straight, bend your knees as you push your hips back to lower toward the floor.
Lower down as far as comfortable, or until your thighs are parallel with the floor.
Push through your heels to return to the starting position.
Complete three sets of 12 to 15 reps.
2. Plank hold
Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
Keep your forearms parallel to each other and don’t clasp your hands in front of you.
Press into your forearms and rise up on your toes so that only your forearms and toes touch the floor. Your body should hover a few inches off the floor and form a straight line from your head to your heels.
Hold this position, engaging your core and glutes.
Complete 3 sets, holding for 30 to 60 seconds each.
“I see several sports playing a significant role in fitness trends leading up to the Paris Summer Olympics. These trends are not only influenced by the popularity of the sports themselves, but also by their ability to engage and inspire individuals to adopt new fitness routines.” —Josh York, CPT
Boxing
This Olympic sport is a great workout for upleveling your cardiovascular fitness. Boxing involves a blend of rapid footwork, punching combos, and defensive maneuvers that elevate your heart rate and help to improve your endurance over time.
“Boxing workouts often involve intervals of high-intensity activity interspersed with periods of rest or lower intensity, effectively challenging the cardiovascular system and promoting efficient energy utilization,” York says.
The benefits of boxing also include full-body strengthening, weight management, improved balance, and better mental health (punching drills can be seen as a type of moving meditation), according to the Cleveland Clinic.
Before you try a boxing workout at home, let’s cover punching 101. Here are the staple moves you should know for your boxing routine, according to York.
Jabs: Start in your boxing stance, with one foot forward and one back. Your hands should be in loose fists, protecting your face. Extend your lead hand (left if you’re right-handed, right if you’re left-handed) straight out in front of you, keeping your elbow slightly bent. Rotate your fist so your palm faces downward upon impact. Quickly retract your arm back to your stance.
Crosses: From your boxing stance, pivot your back foot and rotate your hips and shoulders while extending your rear hand (right if you’re right-handed, left if you’re left-handed) straight toward your target. Your arm should be parallel to the ground with your palm facing down. Bring your hand back to boxing stance after the punch.
Hooks: Begin in boxing stance. For a lead hook, pivot your lead foot and rotate your hips and shoulders while keeping your elbow bent at a 90-degree angle. Swing your lead hand (left if you’re right-handed, right if you’re left-handed) in a horizontal arc toward your target, aiming to connect with the side of your opponent’s head or body. Bring your hand back to your stance after the punch. Repeat the same motion for a rear hook, but with your rear hand.
Uppercuts: Begin in boxing stance. For a lead uppercut, bend your knees slightly and dip your lead shoulder. Then, explosively drive your lead hand (left if you’re right-handed, right if you’re left-handed) upward in a vertical motion, aiming to connect with the chin or solar plexus of your opponent. For a rear uppercut, repeat the same motion with your rear hand. Keep your elbow close to your body during the punch.
To incorporate boxing into your workout at home, try this routine recommended by York.
1. Jab-cross combo
Stand with your feet shoulder-width apart.
Throw a jab (described above) with your lead hand, followed by a cross (described above) with your rear hand.
Alternate sides and complete three sets of 10 reps per side.
2. Shadow boxing
Begin in a boxing stance.
Throw a variety of punches (jabs, crosses, hooks, uppercuts, all described above)—while moving around as if shadow-boxing with an imaginary opponent—for one minute.
Complete three sets.
Archery
Archery is one of the oldest sports still practiced today (the first recorded tournaments took place in China during the Zhou dynasty, from 1027 to 256 BC), per the Olympics.
“While not traditionally associated with fitness workouts, the strength and control required for archery make it an excellent activity for improving core stability, upper-body strength, and mental concentration,” York says.
Like the other workouts on this list, incorporating archery into your exercise routine doesn’t require expensive equipment. Instead, take inspiration from the core movements used in the sport to build your own upper-body and core strength.
“Archery-inspired workouts may involve exercises that target similar muscle groups used in drawing a bow, such as shoulder presses, pulldowns, and core exercises,” York adds.
Here’s an at-home routine he recommends:
1. Archer row
Stand with your feet hip-width apart, holding a dumbbell or resistance band in your right hand.
Bend forward at the waist, keeping your back flat, and extend your left arm forward. Pull the weight back toward your chest, keeping your elbow close to your body like drawing a bow.
Complete 3 sets of 10 to 12 reps per side.
2. Plank with arrow pull
Begin by attaching one end of a resistance band or a towel to a sturdy anchor point at ground level. This could be a heavy piece of furniture, a railing, or any stable object that won’t move during the exercise. Make sure the attachment point is secure.
Get into a plank position facing away from the anchor point, with your forearms on the ground, elbows directly beneath your shoulders, and your body forming a straight line from head to heels. Your feet should be hip-width apart.
Reach back with one hand to grab the free end of the resistance band or towel. If you’re using a band, wrap it around your hand for a secure grip. Your arm should be fully extended, and there should be tension in the band or towel.
While maintaining a strong plank position, engage your core and shoulder muscles. Keeping your hips square and your body stable, pull the band or towel towards your hip, retracting your shoulder blade and bending your elbow as you pull. Imagine you’re pulling back a bowstring like an archer.
Pause briefly at the top of the movement, then slowly return to the starting position, maintaining tension in the band or towel throughout the exercise.
Complete 3 sets of 10 to 12 reps per side.
Climbing
Climbing recently made its debut at the Tokyo 2020 Games. In these tournaments, athletes are measured by how fast and how far they can climb, per the Olympics.
This tends to be a sport that appeals to younger athletes, with 39 percent of climbers under 17 years old, but it can inspire workout routines for those of any age—whether you live close to mountainous terrain or not.
“Climbing is a sport that requires a lot of upper-body strength along with a solid core,” Lagarrigue says. “You need strong lats, strong hands, and everything in between.”
Here’s a climbing-inspired workout routine York recommends.
1. Chair climber
Sit on the edge of a sturdy chair or bench with your hands gripping the sides.
Lift your knees toward your chest one at a time, alternating legs in a climbing motion.
Complete 3 sets of 20 to 30 climbers (10 to 15 per leg).
2. Plank shoulder tap
Start in a high plank position on your hands and toes, with your body forming a straight line from head to heels.
Keeping your hips stable and facing the ground, lift your right hand and tap your left shoulder.
Return your hand to the starting position, then tap your left hand to your right shoulder.
Continue alternating sides.
Complete three sets of 12 to 15 taps.