Washboard abs, toned legs, and a tight butt. These are the things that many of us hope to achieve before hitting the beach in the summer. But oftentimes, we find ourselves feeling discouraged because we don’t quite have the beach body that we want. If you’re looking to get in shape for summer but don’t know where to start, this beginner beach body HIIT workout is for you! HIIT, or high-intensity interval training, is a great way to get in shape quickly. HIIT workouts alternate between periods of intense activity and periods of rest, allowing you to burn a lot of calories in a short amount of time. Let’s dive in!
Beach body cannot be achieved overnight, hence, these workouts are designed to run for 1 to 3 months in total. This means they are ideal for people who have a few pounds to lose. The focus is on burning a little fat and toning up, rather than building muscle.
If you have a lot of weight to lose, it is recommended to start with a different type of workout program that is designed for long-term success. Once you’ve lost some weight and are looking to tone up, then you can give this beach body workout a try.
There are many commercial programs available that can help you lose weight and get in shape. However, these programs can be expensive. If you’re on a budget, start with some of the free resources available online (like the one in this article!).
Read More: Steady-State Cardio Vs. HIIT: Which One Is Better And Why?
This workout consists of different exercises that come together to create the ultimate fat-shredding, muscle-toning workout that will be targeting the following areas:
All HIIT workouts will help improve your cardiovascular endurance (1), and this one is no different. It makes your heart work hard and gets your blood flowing.
Your legs have multiple muscle groups, so with this workout, we’ll be targeting the quads, hamstrings, and calves.
The arms are another muscle group that is often neglected. We’ll be working the biceps, triceps, and shoulders with this workout.
Everyone wants a six-pack, but few are willing to put in the work.
This workout will help you tone your abdominal muscles and give you a nice “beach body”. Note that ab visibility is also determined by body fat percentage, so you’ll need to combine this workout with a healthy diet if you want to see your abs.
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This workout includes a variety of exercises that target the different muscle groups mentioned above.
Some of the exercises are bodyweight only, while others will require dumbbells or other equipment (links to videos demonstrating each exercise so that you can see the proper form are provided in this article).
Note that this is a circuit workout, which means you’ll do each exercise for one minute followed by a short rest. Then, you’ll repeat the circuit 2 to 3 more times for a total of 3 to 4 sets.
Before we get into the main workout, let’s take a few minutes to warm up. This will help prevent injuries and get your body ready for the intense workout to come (2).
Start by jogging in place for one minute. You don’t need to go too fast, just get your heart rate up and break a sweat.
After you’ve broken a sweat, take a minute or two to stretch. Focus on your legs, arms, and shoulders.
Here are a few examples of stretches you can do:
Now it’s time to get into the main workout. This circuit consists of four exercises that you’ll do for one minute each. Take a short break after each exercise, then repeat the circuit 2 to 3 more times.
Surfer squats are similar to traditional squats, the only difference being you’ll do them on sand which provides an instability challenge.
How to do it:
This exercise targets your core and abs while using the sand for resistance.
How to do it:
Read More: HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn
This exercise targets your legs, specifically your quads and glutes. The resistance band will provide extra resistance to help build muscle.
How to do it:
Tabata sprints are a great way to get your heart rate up and burn some calories.
How to do it:
After you’ve completed the main workout, it’s time to cool down. This will help your body recover and prevent injuries.
Start by walking for five minutes to gradually slow down your heart rate.
After you’ve walked, take a few minutes to stretch. Focus on your legs, arms, and shoulders.
Here are a few examples of stretches you can do:
Working out on the beach, to get your body summer-ready has several benefits.
The sand provides extra resistance, which means your body has to work harder. This results in burning more calories than if you were working out on a hard surface.
The sand provides an unstable surface, which forces your body to adjust and improve your balance. This is a great way to improve coordination.
Working out on the beach is a great way to get some vitamin D and enjoy the scenery. This can help improve your motivation to work out.
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There are a few things to keep in mind when working out on the beach:
Make sure to drink plenty of water before, during, and after your workout. The heat and sand can dehydrate you quickly.
Protect your skin from the sun by wearing sunscreen. Apply it before you start your workout and reapply as needed.
The sand can be tough on your feet, so make sure to wear shoes that are comfortable and can provide support.
Bring a beach towel to wipe away any sand that gets on your body or equipment.
This beach body HIIT workout is a great way to get in shape and build muscle. The sand provides an extra challenge that will help you burn more calories and build more muscle. Remember to warm up before you start and cool down when you’re finished. And most importantly, have fun!
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