Summer! The beach season is upon us. Fortunately there’s no need to abandon your workout while on holiday, you can modify your regime to accommodate a beach setting. In fact, beach workouts can be fun and add a bit of variety and challenge to your normal workout routine. As your body has a tendency to acclimate to your workout, if you don’t change it up from time to time you workouts will get become less effective and produce fewer results. So hit the beach for this fun, fast paced, challenging workout.

Before you get started with any beach workout, remember to take into consideration your surroundings. When exercising at the beach, safety is a huge issue. Slather your body with plenty of water/sweat-proof sunscreen. (Remember, you need sunscreen even when it’s cloudy.) Be sure to protect your eyes with sunglasses that provide UV protection. Drink lots of water and rest in the shade if you start feeling dizzy or faint. The risk of dehydration and heatstroke is much higher at the beach than at the gym so to help lower your risk, don't exercise during the midday hours between 11am and 2pm, when the sun and temperatures are at their highest and hottest. Instead, schedule your beach workout for the early morning or late afternoon hours when the temperature drops a bit.


To complete this fast, fun and effective beach workout you’ll need a bottle of water and a watch with a second hand and something to use as markers along the beach. You’ll want to set up two markers on the beach, spaced about 30 to 40 feet apart. Or you can use landmarks like lifeguard stands.

To warm up, do a 5-minute walk or light jog along the beach. Then complete the following circuit as many times as time and/or your body will allow. Keep in mind that the sand will present a greater challenge to your body and therefore you may not be able to exercise as long as you normally do when inside. If at any time you start to feel dizzy, take a drink of water, walk around a little and when you’re ready complete the circuit. When you’ve had enough (at least two times all the way through), take a nice slow stroll for about 5-minutes to cool down.

Walking lunges – 30 seconds

Start at one marker, feet together, hands on hips. Step right foot about two feet forward and lower until right thigh is almost parallel with ground. (Make sure right knee doesn't go past toes; if so, step your feet wider.) Step left foot next to right and repeat with left leg. Continue alternating until you reach second marker. If time allows, turn around and repeat.

Jog – 30 seconds

Jog back and forth between your markers for 30 seconds.

Box sprints – 30 seconds

Start at one marker and sprint to second marker. Face first marker and shuffle right 8 times. Turn so you're facing second marker and jog backward to first marker. Facing second marker, shuffle right 8 times. Basically you’re making a box. Repeat as many times as you can during that 30 seconds.

Squat thrusts – 30 seconds

Stand with hands by sides. Drop to ground in crouched position, hands on ground. Jump your feet behind you until your body is in the plank position, one long line from toe to head. Hop your feet back to hands. Stand and repeat. (Modified: Step one foot back at a time to plank position, then feet back to hands, roll to standing.)

Crab walks – 30 seconds

Start at the first marker; sit on sand with feet flat, knees bent and hands behind you, fingers pointing toward you. Lift butt off sand and crab walk backward as fast as you can to the second marker. Be sure to keep your bottom off the sand and your abs pulled in. Turn around and crab walk back to starting point, continue to do this as many times as you can in the 30 seconds.

Sit-ups – 30 seconds

Lie on your back, feet in the air in table-top position with your hands clasped behind your head. Inhale on the way down and exhale on the way up. Do these fast and get in as many as you can for 30 seconds.

Bicycle Twists – 30 seconds

Keeping your feet in the tabletop position with your hands clasped behind your head, alternate shoulders to knees. Do these fast and get in as many as you can for 30 seconds.

Plank – 1 minute

Get on hands and knees in sand. Place wrists under shoulders and if possible, lift knees off ground so only hands and feet support your body. Contracting your abs, hold for 30 seconds. (Modified: Stay on knees.)

Push Ups – 30 seconds

Get in plank position with hands at eye level and legs straight out behind you. Raise and lower your body in a slow, controlled motion for 30 seconds. (Modified: Bend knees.)

Tricep Push Ups – 30 seconds

Start in the same position except that your hands will be chest level with your elbows squeezing your rib cage (you want to feel like your body is trying to push away your arms every time you lower your body). Raise and lower your body in a slow, controlled motion for 30 seconds. (Modified: Bend knees.)

Repeat this circuit as many times as you can to get a full-body workout. You’ll find that the challenge of a beach workout can be fun and quite rewarding. And the best part, once you’re done you can lay back, relax and enjoy the beach guilt free knowing you’ve gotten a great full-body workout in, in record time.

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