Few things compare to the feeling of exercising on the beach. It’s more than checking off your daily fitness routine; it’s about immersing yourself in the rhythm of nature, feeling the sand beneath your feet and the sun on your skin. But to make your seaside sweat sessions truly effective, you need the right things. The best beach workout equipment can help you amplify your fitness levels, while allowing you to enjoy the unique challenges and rewards of beach workouts. From resistance bands that leverage the instability of sand to enhance your core strength, to aqua dumbbells that turn the ocean into your personal gym, there’s an array of equipment tailored for beach fitness. These tools not only boost the intensity of your workouts but also bring a new dimension of fun to your fitness regime. Let’s dive into the world of beach workout equipment and explore how you can maximize your seaside sweat sessions, transforming them from simple workouts into holistic experiences that nourish mind, body, and soul.
Should I Workout At The Beach?
Yes, you should work out at the beach. Working out at the beach could provide a host of benefits.
When you work out on the sand, your muscles have to work harder than they would on a solid surface. This is because sand is constantly shifting and provides resistance, which can help strengthen your muscles, especially those in your feet, ankles, and calves as well as stabilizing muscles (5). However for beginners, it would be best to develop foundational movements on a stable surface first before progressing to the unstable (and unpredictable) surface of sand.
Plus, it’s lower impact, meaning it’s gentler on your joints compared to running or exercising on harder surfaces (4).
In addition, beach workouts can also offer mental health benefits. The calming sound of the waves, the feeling of the sun on your skin, and the smell of the ocean air can all contribute to a sense of relaxation and well-being (5). This should help reduce stress levels and improve your mood.
What Equipment Is Needed For A Beach Body?
There are several pieces of beach workout equipment that can help you maximize your seaside sweat sessions. Here’s a rundown of the best beach workout equipment for maximum results:
Dumbbells are versatile weights used for strength training. They can be utilized in a variety of exercises that target different muscle groups.
For example, bicep curls involve holding the dumbbells in each hand with your arms fully extended and palms facing forward.
You then curl the weights towards your shoulders, contracting your biceps, and slowly lower them back down after a short pause.
These are stretchy bands that add resistance to your workouts, making your muscles work harder. You can use them to add intensity to basic moves as well as isolate specific muscles.
For instance, with squats, you would stand on the band and hold the ends at shoulder level, then squat as usual.
The band adds extra resistance on the upward movement, engaging your leg and glute muscles more intensely.
A pull-up bar might not be a typical piece of beach workout equipment, but if you’re lucky to find a sturdy horizontal bar (like a part of a lifeguard station), you can use it for pull-ups, which are excellent for strengthening your back, arms, and shoulders.
To do a pull-up, you grip the bar with your hands shoulder-width apart and pull your body up until your chin is over the bar, then slowly lower yourself back down.
This handy tool is used for self-myofascial release, a technique that might help soothe tight, sore muscles and speed up muscle recovery. You can use it by placing it under a muscle group (like your calves or thighs) and slowly rolling back and forth over it.
This inflatable ball is great for working on your core strength and balance. For an exercise like ball planks you’d place your forearms on the ball and extend your legs behind you, keeping your body in a straight line from head to heels and holding this position.
Ab Crunch Equipment With Resistance Bands
This tool helps you perform effective crunches. You’d typically sit on the machine with your feet hooked under the foot pads and your hands holding the handles, then contract your abs to lift your upper body and pull the handles towards your knees.
Pedal Resistance Band
This is a resistance band with pedals attached. You can step on the pedals and pull on the band to perform exercises like bicep curls or overhead presses. It’s a great tool for adding resistance to upper body exercises.
How To Do A Beach Workout?
To get the beach workout benefits, here are 10 super-detailed steps to follow:
Start with a warm-up to get your blood flowing and muscles ready for the workout. This could be a brisk walk or light jog along the beach for about 5-10 minutes.
After warming up, performing relevant dynamic stretches can prepare your muscles for exercise, increase range of motion and prevent injury. Focus on all major muscle groups – your arms, legs, back, and core.
Now that you’re warmed up, start the workout with sand sprints.
- Choose two points approximately 50-100 meters apart.
- Sprint from one point to the other and then walk back for recovery.
- Repeat this 5-10 times.
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Next, move on to push-ups.
- Get into a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the sand, then push back up.
- Aim for 10-15 reps.
- Stand straight and lunge forward with your right foot, sinking into the lunge until both knees are bent at a 90-degree angle.
- Push back up and repeat with the left leg.
- Do 10-15 lunges on each leg.
- Stand with your feet shoulder-width apart, then lower into a squat, place your hands on the ground, and jump your feet back into a plank.
- Lower your chest to the ground, then push up into a plank, jump your feet towards your hands, and explode up, jumping into the air. That’s one rep.
- Aim for 10-15 burpees.
- Get into a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- Hold this position for 30 seconds to 1 minute.
- Stand with your feet hip-width apart, lower into a squat, then explode upwards, jumping as high as you can.
- Land softly and go immediately into the next squat.
- Do 10-15 squat jumps.
After your workout, it’s important to cool down. Go for another light jog or walk along the beach, gradually decreasing your pace. Finally, finish your workout with some more stretching. This can help with muscle recovery and flexibility. Focus again on all your major muscle groups, holding each stretch for about 20-30 seconds.
Read More: Men’s Beach Workout Guide 2023
How Do You Get In Beach Shape Fast?
Getting into beach shape fast requires a combination of effective workouts, a healthy diet, and some lifestyle changes:
- Stick to a Healthy Diet: Consume recommended key food groups to support good health and a healthy body weight. Reducing your carbohydrate intake can help you lose weight (3). Focus on consuming a diet rich in whole grains, fruits, vegetables, lean proteins and healthy fat sources, to not only support a lean body, but also, positive overall health (both physical and mental).
- Do Cardio on an Empty Stomach: Some fitness experts suggest that doing cardio in the morning before you eat may elicit some beneficial metabolic adaptations (2).
- Rev Your Metabolism: High-intensity interval training (HIIT) can boost your metabolism and help you burn more calories even after your workout is over (1).
- Prioritize Your Pecs: Focusing on your chest muscles can help give you a more toned appearance. Exercises like push-ups, bench press, and chest flies can be effective.
- Don’t Forget Your Lower Abs: Lower ab exercises like leg raises and reverse crunches can help tone your belly.
- Stay Hydrated: Drinking plenty of water can aid digestion, keep you feeling full, and support overall health (6).
- Mix Up Your Workouts: Variety keeps your workouts interesting and challenges different muscle groups. Mix in strength training, cardio, and flexibility exercises.
- Exercise Hard: Pushing yourself in your workouts can help you see results faster. Aim for a level of intensity where you’re working hard but can still maintain good form. Remember that ample recovery is also needed for optimal progress.
- Keep a Diary: Tracking your workouts and meals can help you stay accountable and notice patterns that can help or hinder your progress.
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Frequently Asked Question
What Workout Equipment Do I Need?
The equipment you need depends on your fitness goals. If you’re looking to build strength, you might need weights like dumbbells or kettlebells. For cardio, a treadmill or a stationary bike could be useful. For flexibility and balance, consider a yoga mat and possibly a stability ball.
What Is The Best Workout Equipment?
It’s hard to define the “best” workout equipment as it largely depends on individual needs and preferences. However, versatile and functional equipment like dumbbells, resistance bands, and a good quality yoga mat are often highly recommended for various types of workouts.
What Is The Best Workout Equipment For Weight Loss?
For weight loss, a combination of cardio and strength training equipment is typically most effective. A treadmill or stationary bike can provide excellent cardio workouts, while free weights or resistance bands can help with strength training. Ultimately, the best equipment is something that you enjoy using and helps you maintain a consistent exercise routine.
The Bottom Line
Getting beach-ready in a short amount of time is possible with the right workout plan, diet, and lifestyle. A combination of cardio, strength training, and flexibility exercises can help make your workouts more effective.
Remember to stay hydrated, supplement wisely, and track your progress for best results. With consistent effort and dedication to your fitness goals, you can achieve beach-ready results in no time.
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!
- High-Intensity Intermittent Exercise and Fat Loss (2011, nih.gov)
- Is exercise best served on an empty stomach? (2019, nih.gov)
- Low-Carbohydrate Diets (n.d., harvard.edu)
- Sand training: a review of current research and practical applications (2014, nih.gov)
- Should You Exercise on the Beach? (2018, cedars-sinai.org)
- Water – a vital nutrient (2021, betterhealth.vic.gov.au)