Eat, drink, play, and watch the sunset. These top the list for most when they think about a day at the beach. Thinking of that, have you ever considered using the sandy shores as your personal gym? With the sound of waves crashing, the feel of sand beneath your feet, and the sight of the endless horizon, it’s a sensory experience that no indoor gym can replicate. As a plus, there’s the added resistance from moving on the sand, meaning you can use beach workouts to build muscle. In this article we’re going to explore eight beach exercises that will give you a full body workout, helping you build strength, endurance, and flexibility while you soak up the sun and sea air. Whether you’re needing a partner beach workout, or a beach workout program that you can tweak to your own level, read on for some inspiration.
Beach body fitness is a type of training program that focuses on combining strength, endurance, and flexibility exercises while outdoors.
It’s designed to give you a full body workout while also taking advantage of the natural beauty of your surroundings. The sand, sea air and endorphin-inducing ocean waves all add up to create an ideal environment for a workout.
The effectiveness of beach workouts has been well documented, at least based on anecdotal reports from expert trainers, and there’s also scientific evidence to support the claims.
Studies into beach running, for example, confirm what we have already experienced, that it requires significantly more muscular effort than running on a flat surface (2). This means that the resistance from the sand provides an extra challenge to your muscles, encouraging greater strength gains.
This is proof that working out on the beach isn’t just about enjoying the beautiful scenery; it also presents some distinct physical challenges that can enhance your workout routine. Here are some specific benefits you stand to gain:
The unstable and shifting nature of sand provides added resistance compared to hard surfaces. This makes your muscles work harder during exercises, resulting in increased strength and endurance.
The uneven surface of the beach challenges your balance and stability, engaging your core and smaller stabilizing muscles which are often neglected in regular gym workouts.
Sand is softer and more forgiving than concrete, reducing the impact on your joints during high-intensity activities such as running or jumping. This makes beach workouts a good option for people with joint concerns.
Studies have shown that you can burn up to 30% more calories during a beach workout, compared to a similar workout performed on a hard surface (2).
The serene environment of the beach can help reduce stress, improve mood, and promote a sense of well-being (1).
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Most of the major muscle groups can be targeted with beach workouts, but there are certain areas of the body that benefit more than others. Below are the top muscle groups you should focus on when designing your beach workout program:
Here’s a comprehensive list of eight beach exercises that provide a full-body workout:
This exercise works the lower body muscles and improves cardiovascular fitness.
The instability of the sand will engage your core more than a regular push-up.
Beginners: 3 sets of 5-10 reps
Intermediate/Advanced: 4 sets of 15-20 reps
The water provides resistance, especially when you move quickly.
Beginners: 3 sets of 10-15 reps
Intermediate/Advanced: 4 sets of 20-25 reps
This exercise targets the back and arms.
Beginners: 3 sets of 8-12 reps
Intermediate/Advanced: 4 sets of 15-20 reps
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This is a full-body exercise that also gets your heart rate up.
Beginners: 3 sets of 5-10 reps
Intermediate/Advanced: 4 sets of 10-15 reps
Walking lunges work your lower body and core.
Beginners: 3 sets of 10 lunges each leg
Intermediate/Advanced: 4 sets of 15 lunges each leg
Swimming is an excellent low-impact, full-body exercise that also improves cardiovascular fitness.
Beginners: Swim for 10-15 minutes
Intermediate/Advanced: Swim for 20-30 minutes
Planks primarily work the core, but also engage the arms and shoulders.
Beginners: 3 sets of 20-30 second holds
Intermediate/Advanced: 3 sets of 45-60 second holds
Creating a beach workout program is an exciting way to mix up your fitness routine and take advantage of the natural terrain and beauty of the beach. Here’s a step-by-step guide on how to create one:
Are you looking to build strength, improve cardio, lose weight, or just stay active? Your goals will determine the type of exercises you incorporate into your workout program.
For example, beach exercises to lose weight are different from exercises to improve strength. Beach exercises for beginners may also vary from those for advanced individuals.
Based on your goals, choose a variety of exercises that target different muscle groups. Consider exercises like beach sprints, sand push-ups, ocean squats, beach burpees, and swimming.
If you have access to equipment, you can also include exercises like resistance band rows or dumbbell walking lunges.
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Decide how you’ll structure your workout.
You could do a circuit workout (doing one set of each exercise with minimal rest in between, then repeating the circuit), a HIIT workout (alternating between high-intensity exercises and rest), or a traditional workout (completing all sets of one exercise before moving on to the next).
The number of sets and reps for each exercise will depend on your fitness level and goals. A good starting point would be 3 sets of 10-15 reps for strength exercises and 20-30 minutes for cardio exercises like swimming or beach sprints.
Plan when you’ll do your beach workouts. Aim for at least three times a week for a balanced fitness routine. Remember to include rest days to allow your body to recover.
Pack everything you’ll need for your workout, including water, sunscreen, a towel, and any equipment you plan to use. Dress in workout clothes that are suitable for the beach and the weather.
Always start your workout with a warm-up to prepare your muscles for exercise and prevent injury. This could be a brisk walk or light jog on the beach. After your workout, cool down with light stretching or yoga.
Take precautions to stay safe during your beach workout. Stay hydrated, wear sun protection, and be mindful of your surroundings. Listen to your body and modify or stop exercises if you feel pain.
You can lose weight on the beach by doing beach exercises that are specifically designed to burn fat. Combined with the right diet, beach workouts will help you lose weight in a healthy and effective manner.
Here are some ways you can achieve this:
Burning calories on the beach is an exciting, fun-filled experience that combines the benefits of a natural environment with physical exertion.
The key to burning calories at the beach lies in increasing your heart rate and engaging multiple muscle groups, which can be achieved through activities like swimming or beach volleyball.
When you swim, for instance, almost all your body muscles are put into action, leading to significant calorie burn. Similarly, beach volleyball involves constant movement, jumping, and stretching, which helps burn calories while providing a full-body workout.
Being active at the beach involves more than just lying in the sun or taking leisurely walks. To increase your activity levels, incorporate exercises or games that require physical exertion. For example, you could play frisbee, soccer, or tag with friends or family.
Alternatively, building sandcastles or digging holes can be surprisingly demanding physically. If you prefer solitary activities, consider paddleboarding, surfing, or yoga. Each of these activities requires balance and engages your core, helping you stay active while enjoying the beach.
Fat burning exercises at the beach generally involve high-intensity movements or resistance training.
An example of such an exercise is beach sprints: the unstable, shifting sand adds resistance to your sprint, making your muscles work harder and burn more fat. Ocean squats, another great fat-burning exercise, use the resistance of the water to work your lower body muscles.
Finally, consider adding burpees to your beach workout routine. They’re a high-intensity, full-body exercise that can significantly increase your heart rate, leading to higher fat burn.
Beach workouts provide a unique combination of resistance, scenery, and fun that can’t be matched in a gym.
With exercises like beach sprints, sand push-ups, ocean squats, resistance band rows, beach burpees, dumbbell walking lunges, swimming, and sand planks, you can achieve a full-body workout that targets every major muscle group.
With this in mind, grab your sunscreen and water bottle, and hit the beach for a refreshing change to your regular fitness routine.
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