If you're a fan of no-equipment training in unconventional places, you're reading the right article. Being active on the sand with the wind constantly pushing you to the sides is challenging enough to get you burn extra calories and work those inner muscles for balance. Whenever you can, opt for beach workouts and enjoy the sun and the sea while working on your fitness.

Before you start, make sure you drink a couple of glasses of water. Bring one liter of water with you to sip on while training. This is essential, because the sun heating you up and the sand creating more resistance to your muscles than your usual floor will get you sweating a lot more too.

Don't forget your towel to help you dry up. Also, bring along a set of headphones or earplugs to feel more comfortable in case it's really windy out there. Make sure your training clothes are close-fitting and keep it at the appropriate minimum depending on the weather. You can train barefoot if it's not too hot and not too cold to naturally scrub your feet in the sand as an extra bonus.

So here are a few great beach workout ideas for you to try out.

1. Warm Up

warm up

What's awesome about sand workouts is that they go easy on your joints. Nevertheless, your muscles work a lot harder as there is no rebound effect that lifts you up when you run on the pavement.

Walk briskly or jog slowly along the shore for up to 5 minutes. Then go back halfway running with high knees and halfway running with butt kicks.

2. Push-Ups with Mountain Walks


Get down to the plank position and wiggle your fingers into the sand to get stable. Do one push up. Then draw one knee toward your chest, slightly jump to bring it back while drawing your other knee up. Alternate between one push-up and the mountain walks for 10 times.

3. Side Shuffle


Mark the distance of 30 large steps. Stand straight, engage your whole body and side shuffle down and back while facing the sea and, again, down and back while facing the shore.

4. Plank Walks and Side Reaches


Good beach workouts are inconceivable without some plank variations. Go down to the plank position, with your body straight as a string and every muscle of it engaged. Alternate between hanging on straight arms and resting on your elbows, changing your position one arm at the time. Do this for 10 times.

After this rest for a minute and go back to low plank. This time straighten your left arm and left leg reaching to the side. Touch the ground and come back. Do the same with your right arm and leg. Alternate the sides for 10 times each.

5. Reverse Plank with Kicks

reverse plank

Lie on your back and push yourself up with your arms straight under your shoulders, fingers facing outwards. If you have weaker wrists, you can try supporting yourself on your fists.

Keep your core tight when lifting one leg straight up and then squeezing its knee towards your chest. Lift it back up and rest it in the starting position. Repeat with your other leg. Alternate for 10 times each. Take a break halfway if you need to.

6. Jumping Jacks with Squats


Mix static with active beach exercises to get the most fun out of your training.

Jumping jacks can look effortless and at times silly, but not when you do them on the sand. To give your inner thighs some additional love, we'll incorporate wide-legged squats.

Start with your legs comfortably wide and your arms reaching up and to the sides. Well, just imagine you're a sea star. Jump high, bringing your hands and feet together for your body to form a straight line.

Then jump and spread your limbs just like before and, without stopping, make a wide-legged squat. Make sure to keep the feet flat on the sand and your knees above the toes. Move up from squat and proceed with a jumping jack. Repeat for 10-15 times.

7. Upright Crunches


The best beach workouts end with some additional attention to your abs.

Sit on the sand with your legs bent at 90 degree angle. Lift your legs and lean your torso back with your arms stretching forward and your palms facing the sky. Start slowly pushing the legs forward while leaning back your torso. Stop when you feel support in your middle back area, but let the straightened legs hover above the ground. Slowly come back to the starting position. Repeat 10-15 times.

8. Finish

downward dog

You can jog or brisk walk for a few minutes or go straight to stretching. Do the latter generously. Alternate between downward and upward facing dog positions, extended child's pose, do a forward fold and finish with a mountain pose.

Written by Audra Bajori
Audra is a writer, an ethical vegan, a compulsive self-experimenter and health-hacker, who plans on living for at least 100 years. She's also a cinephile,...
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