How to Work Out in a Heat Wave (Without Filing an HR Complaint)

As you’ve likely seen, HR sent out a memo this morning regarding the recent heat wave.

And while we agree with the anonymous response in the board room that it is, quote, “hotter outside than Michael B. Jordan and Michael B. Jordan in the 2025 box office hit, Sinners” we have a few tips to cool off in between squat jumps.

HYDRATE LIKE IT’S YOUR JOB (because at TheFIRM, it kind of is)

Sweat is an effort to cool your body down. So when it’s hot, you sweat more. And when you sweat more, you lose more water – science. So whether you’re working out poolside with TheFIRM app or turning off your AC to mimic a heated class at home (who hurt you?), make sure you’re also consuming enough water. 

That means before, during and after your workout.

Pro tip: Add electrolytes to your water for an incentive to drink more – and yes, coconut water counts.

DRESS THE PART (you’ve read the company handbook, right?)

Section B, paragraph 4, line 3 of TheFIRM company handbook: During a heat wave, it’s suggested to ditch the blazer and opt for function > fashion.

Before you film your next “GRWM to take a TheFIRM class,” make sure your wardrobe consists of light, sweat-wicking materials. Avoid heavy cotton that absorbs sweat and keeps it close to the body. My go-tos are Alo’s Airlift line and Set Active’s SportBody line. 

And please, for the safety of my brain, can we all agree to stop putting our shoes on our bed during OOTD vlogs? You wore those through TSA-precheck last weekend…

KNOW WHEN TO MODIFY AND CALL FOR RECESS

You’re not crazy for thinking that push-ups feel harder this week than they did in the spring. Heat impacts performance. Don’t be afraid to slow down or take breaks as needed.

Choose a lower-impact class, such as TheFIRM’s pilates-inspired strength classes, and save cardio-heavy classes for cooler temperatures.

STAY FOR COOL DOWN (IT’S THE WHOLE POINT)

Don’t skip your cool-down. Remember, we made this pact together earlier in the year that cool down is a non-negotiable. In the heat, your body is already working overtime to regulate your temperature. Use the end of class to stretch, breath, and let your heart rate return to baseline.

Bonus opportunity to use this time to re-evaluate why you still follow your ex on Instagram or meditate on why low-rise baggy jorts are back in fashion (honestly, we’re here for it). 

Consider this your official HR reminder: Wellness is part of your job description– that’s why we have unlimited PTO at TheFIRM. So while the heat is rising, your only case we want you to prioritize involves listening to your body and staying hydrate.

We can go back to doing burpees in the fall.

Need a little coreporate chaos to keep you consistent all summer?

Clock in at TheFIRM. Try our on-demand classes for FREE when you start your 7-day trial.