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Beach Body HIIT Workout For Beginners

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!

Best Beachbody Workout For Weight Loss

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?

The Beach Body HIIT Workout

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:

Cardiovascular Endurance

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.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Which Exercises Are Included?

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.

Warm-Up (5 minutes)

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).

  • Jog In Place: 1 minute

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. 

  • Stretch: 1 to 2 minutes

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:

  • Quad Stretch: 30 seconds on each side
  • Hamstring Stretch: 30 seconds on each side
  • Arm Circles: 10 reps
  • Shoulder Rolls: 10 reps

Main Workout (20 minutes)

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: 1 minute

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:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower yourself down into a squatting position, then explosively jump up and land in the same squatting position.
  3. Repeat for one minute.

  • Plank With Toe Drags

This exercise targets your core and abs while using the sand for resistance.

How to do it: 

  1. Position your body into a plank.
  2. Dig your toes into the sand.
  3. Drive your right knee towards your chest, then return to the starting position.
  4. Repeat with your left leg. Alternate sides for one minute.

Read More: HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn

  • Lateral Lunges With Resistance Bands

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: 

  1. Place a resistance band around your ankles and stand with your feet shoulder-width apart.
  2. Step out to the right into a lateral lunge, then drive through your heels to return to the starting position.
  3. Repeat on your left side. Alternate sides for one minute.
  • Tabata Sprints

Tabata sprints are a great way to get your heart rate up and burn some calories.

How to do it: 

  1. Start by sprinting for 20 seconds, then rest for 10 seconds.
  2. Repeat this eight times for a total of four minutes.

Cool Down (5 minutes)

After you’ve completed the main workout, it’s time to cool down. This will help your body recover and prevent injuries.

  • Walk: 5 minutes

Start by walking for five minutes to gradually slow down your heart rate. 

  • Stretch: 5 minutes

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:

  • Quad Stretch: 30 seconds on each side
  • Hamstring Stretch: 30 seconds on each side
  • Arm Circles: 10 reps
  • Shoulder Rolls: 10 reps

Beachbody Workout Benefits

Working out on the beach, to get your body summer-ready has several benefits.

Burns More Calories

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.

Improves Balance And Coordination

The sand provides an unstable surface, which forces your body to adjust and improve your balance. This is a great way to improve coordination.

Is Aesthetically Pleasing

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.

BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Safety Tips On Working Out On The Beach

There are a few things to keep in mind when working out on the beach:

Stay Hydrated

Make sure to drink plenty of water before, during, and after your workout. The heat and sand can dehydrate you quickly.

Wear Sunscreen

Protect your skin from the sun by wearing sunscreen. Apply it before you start your workout and reapply as needed.

Wear Appropriate Shoes

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

Bring a beach towel to wipe away any sand that gets on your body or equipment.

Final Thoughts

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!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Interval training for a stronger heart (2015, health harvard.edu) 
  2. The effect of warm-ups with stretching on the isokinetic moments of collegiate men (2018, ncbi.nlm.nih.gov)
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