Thought the beach is only for pretty strolls and sunsets? Think again. The water and sand combo means it’s an ace resistance machine. Plus, sand and sea train up your leg muscles with much less effort on your part. Ditch the beach towel and get sweaty on the sand this summer with this ultimate beach HIIT workout by muscle physiologist Tayla Falmann. You’ll thank us later.
The Benefits Of Working Out On The Beach
“There are a number of biomechanical and physiological benefits to running or exercising barefoot on sand, including training your calf and foot muscles and improved stabilising muscles in your legs,” says Faulmann. Plus, “The sand’s impact on the joints is reduced, and you’ll burn around 30% more kilojoules when compared to road running.”
Studies have also shown that training on sand produces greater physiological responses (heart rate, perceived exertion etc.) when compared to other training surfaces. Translation: you can train harder without compromising your recovery. Swimming in the surf is also better than slogging it in the pool: the current and constantly changing conditions mean you’ll automatically torch more kilojoules.
READ MORE: These Are The 7 Essential Strength Exercises For Runners
The Ultimate Beach HIIT Workout
Faulmann’s put together a beach HIIT workout that encompasses the kind of training lifeguards do on the beach to score those super-toned bodies. In an average two-hour session, lifeguards burn around 700 calories. Ready to get ripped? Try this beach HIIT workout, and modify it to your needs. Only got 15 minutes? Do the whole workout once. If you’re lazing around or need to burn off a boozy brunch, do the whole thing four times.
Equipment: none
Time: 15-30 minutes – depending on your availability
Sets: 1-4 (depending on how much time you’ve got)
1. Broad jumps
Reps: As many as you can do in 20m
- First, mark out a 20-metre stretch of sand.
- At the start of your 20m, stand hip-width, hinge slightly, swing arms back.
- Explosively drive hips and swing arms forward to jump far.
- Land softly on both feet, knees bent, chest up.
- Reset and repeat until you reach the end; keep core tight.
READ MORE: This Home Leg Workout Requires Zero Equipment But It’ll Turn Your Lower Body Into Jelly
2. Spider crawls
Reps: As many as you can do for 20m
- At the end of your broad jump distance, turn around and aim for the start.
- Start in a high plank, hands under shoulders.
- Step right foot to outside of right hand as hips stay low.
- Crawl left hand forward, then bring left foot to left hand.
- Keep back flat and move smoothly.
3. Waist-deep sprint
Reps: 20m
- Wade waist-deep into the water.
- Now, raise your knees as high as you can and sprint towards your 20-metre mark, keeping an eye on the beach marker.
- Walk it back to the shore as recovery.
READ MORE: This Weighted Abs Workout Will Sculpt Your Stomach Like No Other
4. Yoga push-ups (chaturanga to upward dog/down dog flow)
Reps: 10
- From standing, inchworm your way into a high plank position, core engaged and butt tucked.
- From plank, shift forward and lower elbows tight to ribs to chaturanga.
- Roll to tops of feet, lift chest into upward-facing dog.
- Press hips back, heels toward floor into downward dog.
- Flow back to standing and repeat with control.
5. Jump lunges
Reps: 10
- Start in a lunge, both knees at about 90 degrees.
- Jump straight up, switch legs midair.
- Land softly in the opposite lunge, knees tracking over toes.
- Keep torso upright and core braced.
6. Burpees
Reps: 8
- From standing, squat down and place hands on floor.
- Jump feet back to a plank, do a push-up (optional).
- Jump feet back under hips.
- Explosively jump up, reaching overhead. Repeat.
7. Finisher: sea sprint
Reps: 1
All done? Not so fast. Make a fast beeline for the ocean, sprinting as deep as you can, using the water’s resistance to work your legs. Walk back and repeat the workout.
READ MORE: This 30-Day Abs Challenge Strengthens And Sculpts Your Core In Only 5 Minutes A Day
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