5 Best Beach Workouts
Whether you live near a beach or just love to spend time on the beach during vacations, there’s more to the sun and sand than meets the eye! Before you pop open that beer and soak up the sun, take 15 minutes and choose a quick bodyweight workout instead. The soft, uneven surface works more muscles for a better workout in less time.
The beach can be the perfect backdrop for an outdoor workout. Science agrees: working out on the sand can recruit the activity of more muscle groups, reduce injury, decrease post-workout muscle soreness, and increase intensity. A beach workout on the sand can burn up to 50 percent more calories per minute than if you do the same routine on pavement or grass.
1. And most obvious - SPRINTS
Sprints work primarily your lower body muscles, including the calves, glutes and hip flexors, hamstrings, and quadriceps. Sprints also engage your abdominals, chest, back, and triceps, making them a perfect whole-body cardiovascular activity.
Step-By-Step Instructions
Begin with your body in a solid, engaged, slightly leaning forward position.
Start small with quick steps forward that gradually increase to larger, explosive strides.
Pump your arms by your sides, using them to propel your body forward.
With each stride, lift your front knee and then straighten your back leg fully for the most power.
Reduce your speed slowly, and do not try to stop suddenly.
2. Walking Lunges
Walking lunges are a fantastic lower body movement that works your quadriceps, calves, glutes, and hip flexors. When performed on the sand, you will also experience a core challenge as your body works harder to maintain balance.
Step-By-Step Instructions
Stand with your feet shoulder-width apart and your hands on your hips.
Step forward with a large stride keeping your alternate foot behind you.
Bend your knee to lower your body toward the ground while keeping a straight back and engaged core.
Continue lowering until your rear knee is almost touching the ground and your front leg is bent at 90-degrees.
Push through your heel to extend your front leg while bringing your back leg in a large stride out in front of you and repeating the motion.
Try 20 paces.
3. Push-Ups Or Shoulder Taps
Planks workouts will engage your entire core and challenge your shoulder muscles as they work to stabilize you, especially on the sand. Whether you can complete any Push-Ups or not, even just holding a plank is a great workout!
Step-By-Step Instructions
Get into a plank push-up position with your body in a straight line from shoulders to heels.
Maintain an engaged core and keep your hips level as you bring your chest forward and down bending at the elbows. Elbows should come out to a 45 degree angle not straight out to the sides - OR - Maintain an engaged core and keep your hips level as you bring your left arm up to touch your right shoulder before placing it back on the ground.
For Push-Ups, press yourself back up to full plank straightening through the arms - OR - For shoulder taps repeat with your right arm. That's one repetition.
Perform 10 reps.
4. Skaters
Skaters, also known as lateral shuffles, primarily work your hamstrings and quadriceps, but your abs and calves will benefit as well. You may want to choose wet, more packed sand for this exercise, so you don't slip.
Step-By-Step Instructions
Maintain an engaged core and flat back. Bend forward slightly at the hips.
Jump to the right, bringing your left leg behind you and tapping your toes on the ground. Swing your left arm in front of you simultaneously.
Next, jump to your left, swinging your right leg behind you and tapping it on the ground while swinging your right arm in front of you.
Repeat, alternating back and forth for 10 reps on each side.
5. Bear Crawls
Bear crawls are great because they activate nearly all muscles in your body, especially your core, and even more so when you’re in the sand.
Step-By-Step Instructions
Start in a near-crawl position in the sand while keeping your knees elevated off the ground—engage your core.
Step the left hand and right foot forward simultaneously.
Repeat with your right hand and left leg making sure the knees stay only slightly hovered above the sand. Continue to crawl forward while trying your best to keep your hips parallel to the ground.
Try it up the beach access stairs for an extra challenge.
Things to remember
Although working out on the sand can reduce the potential risk of injury and muscle soreness, there are still safety considerations to take into account:
Stay hydrated: Bring plenty of water with you as sweating, especially on hot days, can require even more fluid replenishment than usual. Try to consume approximately 17 to 20 ounces of water or sports drink two to three hours before exercise, and 7 to 10 ounces of water or sports drink 10 to 20 minutes before exercise.
Be mindful of the heat: Overheating during your workout can cause serious health issues. Make sure to dress appropriately in moisture-wicking clothing and stop exercising if you experience any symptoms of overheating.
Wear proper footwear: You can exercise with bare feet if the beach you are on is immaculate, but it is advisable to wear some sturdy footwear that can protect you from potential sharp stones or glass.
Warm-up properly: Be sure to warm up before you begin with some light jogging and mobility work.
Try combining workouts and making sets!
Love bodyweight workouts?
Try one-on-one calisthenics training to up your beach workouts to get that summer body! You can do bodyweight workouts from almost anywhere in your home or out and about. Bodyweight exercises can be super convenient, easy to start with, and potentially build and protect your joints.
