Need a little kickstart to your fitness routine – but don’t have any weights on hand? No problem! You can get in some amazing workouts using the weight of a watermelon for added resistance. These watermelon workouts are super fun regardless of the season (and as an added bonus, you’ve then got a delicious snack you can eat afterwards).
Disclaimer: This post was written by Chrissy Carroll, ACSM Certified Personal Trainer. The workouts in this post are for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to starting any new exercise program.
Disclosure: This post is sponsored by the National Watermelon Promotion Board.
Important Workout Tips
Before you get started, it’s helpful to understand some key facts with these workouts:
- I recommend buying one big watermelon and one smaller watermelon. This way, you can adjust the weight of the moves depending on your fitness level.
- Each workout has a squat or hinge movement, a push movement, and a core movement. Most also have a pull movement. These movements are designed to replicate much of the functional activity we go through in everyday life.
- The rep ranges for each workout are intentionally broad so that you can adjust them to your fitness level and the weight of your watermelon. Complete as many reps as you can in each set until you almost reach failure (in other words, stop when you don’t think you could do more than 1-2 more reps).
- The set ranges are also broad – 2 to 4 sets per exercise. These can be adjusted based on fitness level as well. If you’re just starting strength training, two sets may be plenty for you. If you’re more experienced, you may want to do 3-4 sets.
Watermelon Workout 1
Start with 5-10 minutes of walking, cycling, or using the elliptical to warm up your body. Then complete the following strength exercises. Perform as many reps as possible in the range until you almost reach failure. Complete 2-4 sets of each exercise, depending on your fitness level.
1. Goblet Squats x 5-15 reps
Watermelon size: Large or Small (adjust to fitness level)
Stand with your feet shoulder-width apart, holding a watermelon close to your chest. Lower into a squat by bending your knees and pushing your hips back, as if sitting into a chair. Go as low as is comfortable while keeping the watermelon steady. Push through your heels to return to standing.
2. Floor Press x 5-15 reps
Watermelon size: Large
Lie on your back with your knees bent and feet flat on the ground. Hold the watermelon with both hands, arms extended above your chest. Slowly lower the watermelon toward your chest by bending your elbows out to the sides at around a 45 degree angle. Press the watermelon back up by extending your arms straight.
3. Russian Twist x 5-10 per side
Watermelon size: Small
Sit on the ground with your knees bent and feet on the ground. Hold a small watermelon close to your chest with both hands. Lean back to engage your core. Twist the watermelon (and your torso) to each side. For more of a challenge, hover your feet off the ground while completing the exercise.
4. Bent Over Row x 5-15 reps
Watermelon size: Large or Small (adjust to fitness level)
Stand with feet hip-width apart, holding a watermelon in both hands. Hinge at the hips with a slight bend in your knees, keeping your back flat and chest up. Let the watermelon hang down in front of you with arms fully extended. Pull the watermelon towards your lower chest by driving your elbows back, squeezing your shoulder blades together at the top. Lower the watermelon back down in a controlled manner.
Watermelon Workout 2
Start with 5-10 minutes of walking, cycling, or using the elliptical to warm up your body. Then complete the following strength exercises. Perform as many reps as possible in the range until you almost reach failure. Complete 2-4 sets of each exercise, depending on your fitness level.
1. Overhead Press x 5-15 reps
Watermelon size: Large or Small (adjust to fitness level)
Stand with your feet shoulder-width apart. Hold the watermelon with both hands at chest level. Engage your core and back muscles, and press the watermelon overhead by extending your arms. Lower the watermelon back down to chest level slowly and controlled.
2. Romanian Deadlift x 5-15 reps
Watermelon size: Large or Small (adjust to fitness level)
Stand with your feet hip-width distance apart, holding a watermelon with both hands in front of your thighs. Keeping your knees slightly bent, hinge at your hips and lower the watermelon towards the ground, tracing it along your thighs and shins as you lower. (Note that the movement should come from your hips hinging, not your knees bending more as you lower). Go as low as you can comfortably, while maintaining a neutral spine and a tight core, until you feel a stretch in your hamstrings. Engage your glutes and drive through your heels to return to standing.
3. Kneeling Around the World x 10 in each direction
Watermelon size: Small
Place the watermelon in a sturdy tote bag. Kneel on the ground with your back straight and core engaged, holding the tote with one hand at your midsection. Rotate the tote around in one direction, grabbing it with your other hand, and continue to pass it around your body in a circle. Maintain good core strength throughout – do not allow your body to sway or lean in the direction you’re passing it. Repeat ten times in one direction, then switch to the other direction.
4. One-Armed Row x 5-15 reps per side
Watermelon size: Large or Small (adjust to fitness level)
Place a watermelon in a sturdy tote bag. Stand with your feet hip-width distance apart. Hinge forward at the hips and slightly bend your knees, keeping your back flat. Hold the bag in one hand, letting it hang straight down. Pull the watermelon towards your hip by driving your elbow back, squeezing your shoulder blade toward your spine. Slowly lower back to the starting position.
Watermelon Workout 3
Start with 5-10 minutes of walking, cycling, or using the elliptical to warm up your body. Then complete the following strength exercises. Perform as many reps as possible in the range until you almost reach failure. Complete 2-4 sets of each exercise, depending on your fitness level.
1. Overhead Squat x 5-15 reps
Watermelon size: Small
Stand with your feet shoulder-width apart, holding a small watermelon overhead with both hands, arms fully extended. Lower into a squat by bending your knees and pushing your hips back, as if sitting into a chair. Go as low as is comfortable, then push through your heels to return to standing.
2. Watermelon Lunge with Torso Rotation x 5-8 reps per side
Watermelon size: Small
Start in a standing position holding a small watermelon with both hands at chest level. Step forward into a lunge position with your right leg, bending both knees to create a 90-degree angle. Once in the lunge position, rotate the watermelon and your torso to each side. Return to center, then return to the standing position. Repeat, alternating legs.
3. Plank with Watermelon Taps x 20-40 seconds
Watermelon size: Small
Place a small watermelon on the ground in between your hands. Start in a high plank position, aka push-up position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Keeping your core tight and hips level, lift your right hand off the ground and tap the top of the watermelon. Return your hand to the ground and repeat with your left hand. Continue alternating taps, keeping your core engaged. Avoid rocking from side to side or dropping your hips.
4. Overhead Tricep Extension x 5-15 reps
Watermelon size: Small
Stand with your feet hip-width distance apart. Hold a small watermelon with both hands behind your head, elbows bent. Keep your core engaged and back straight as you extend your arms upward, straightening your elbows to lift the watermelon overhead. Lower the watermelon back down behind your head in a controlled manner.
Printable Workout Guide
These workouts were originally used in my 7-day watermelon workout challenge. This included the three strength workouts above, two rucking workouts, and two days of healthy recipe prep. If you want access to the recipes and a fun printable tracker to follow along with the 7-day challenge, you can download the printable challenge guide here.
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