Is there anything more uplifting than a day at the beach? The bright sun, the rhythmic sound of the waves, and the refreshing breeze instantly dissolve tension. Not only does the sand feel good between your toes, but it also sets the stage for a great workout. Exercising on the beach has surprising benefits: it absorbs shock, adds resistance, and works those often-neglected stability muscles.
While exercising isn’t the first thing most of us think of when planning a beach day, a beach workout can be fast and efficient. You can quickly work up a sweat, jump in the water to cool off, and then lounge in the sun with a sense of accomplishment.
Whether you’re on a tropical vacation or enjoying the shoreline in the peak of summer, this full-body beach workout hits all of your muscles in a blink—no equipment needed.
Nicole Winter, a certified personal trainer and Ladder strength training senior coach, explains why beach workouts are beneficial. “When you are on the go and trying to squeeze in a quick workout while you are traveling or on vacation, body weight movements can keep us feeling our best even without access to a full gym,” she says.
Working out at the beach can also prevent your routine from getting stale. “Bringing the workout outside can give us a nice change of scenery from our typical routines,” Winter adds. “Incorporating enjoyable but effective movements into a busy travel day or a beautiful summer morning can make a big difference in staying motivated.”
Besides offering a new training environment, the elements can elevate your mood. “Getting it done outside allows you to reap the benefits of being outdoors, such as boosting your energy, getting some sun, and breathing in fresh air,” says Winter.
Exercising on the waterfront has other physiological perks. Performing plyometric movements (like jumping) in the sand may improve your endurance and leg strength better than doing them on rigid surfaces. Jogging along the shore is harder for your body to move through sand, but it’s also lower impact—placing a higher energy demand on your body without the extra stress on your joints.
Also Read: Improving Heart Health through Aerobic Exercise: Key to Longevity
Walking along the beach is a tried-and-true exercise for all fitness levels. However, if you’re looking to up your beach game, we’ve got the workout for you. Winter designed the perfect beach workout to get full mind and body benefits. No equipment is needed: Your body weight will do the trick while doing this routine that blends cardio and strength training. Perform each exercise for 40 seconds with a 20-second rest in between.
One round takes only 8 minutes. If you’re looking for an extra challenge, perform two or three rounds of the exercises with a 1-minute rest between each round.
Start by getting those big muscle groups moving. “Prisoner squats target the quads and glutes,” Winter says. “Placing your hands behind your head allows for an extra challenge to lock in the core and bring more focus to the lower body.”
Quality is more important than quantity when it comes to this core movement. “Planks are a classic movement to engage your total body from shoulders and core to glutes and upper back,” Winter says. “Core strength is the base for ALL strength movements, so planks should be a nonnegotiable in your workout routine.”
Want healthy hips and a nice peach? “This movement targets the glutes but can also benefit your core, hip flexors, and hamstrings. It’s great for isolation, stabilizing one leg at a time.”
Slow and controlled is the way to move with this ab-targeting exercise. “This movement is essentially a reverse crunch and is a great core strengthener,” says Winter. “Your abdominal muscles will feel it right away!”
Time to work on that upper body. According to Winter, this push-up variation offers a modified way to build up to a full push-up while building proper form and still strengthening your chest, arms, and abs. “Think of using your strength and power from the chest to push up from the ground rather than just your arms,” she says. (If you can do a push-up with great form, feel free!)
When you work the lower body, your heart pumps faster to get blood to your larger muscles. “This is a relatively simple—but not easy—movement with great payoff for your legs and glutes,” says Winter. “Adding the jump is also a nice way to incorporate a cardio burst.”
Glute bridges primarily focus on the glutes, but if you want more muscle engagement, make some tweaks. “You can target your quads by bringing your heels closer to your glutes or target your hamstrings by stepping your feet out further,” says Winter.
Finally, you’ll close out with a core exercise. “Another name for a Russian twist, cherry pickers will target your abs and your obliques.”
Also Read: Science Behind a Muscle-Building Breakfast
A beach workout is an excellent way to enjoy the outdoors while staying fit. This routine, designed by Nicole Winter, offers a full-body workout that blends cardio and strength training in just 8 minutes. Whether you’re on vacation or just spending a day at the beach, these exercises will help you stay active, healthy, and motivated. So next time you head to the shore, consider adding this quick, no-equipment workout to your routine. You’ll feel refreshed, energized, and ready to take on the rest of your day.
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