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How to Exercise On The Beach All Summer

If there’s ever a time when discipline and consistency are almost impossible to maintain, it’s during the sun-soaked days of summer. The allure of sandy beaches and crashing waves can be a distraction from your regular workout routine. But what if we told you that you could combine the two?  Yes, beach workouts are a thing, and we have just the right guide to get you started. The idea is to incorporate the environment around you into your workout plan. Here’s how you can start exercising on the beach every single day without ever feeling bored or unmotivated. 


Can I Workout On The Beach?

Yes, you can definitely work out on the beach. The sand and water provide a natural environment that can be suitable for various forms of exercise, including running, swimming, or performing bodyweight exercises. 

But before you head out to sprint in the sand, there are a few things you must have in mind:

1. Your Safety

First and foremost, it is important to take safety precautions when exercising on the beach.

Before getting started, make sure you are aware of your surroundings and any potential hazards like sharp rocks or slippery surfaces. It’s also a good idea to avoid working out alone if possible, as there could be risks such as drowning or extreme heat exhaustion.

2. Sun Protection

It’s important to protect yourself from the sun’s rays while exercising on the beach. Make sure you wear a hat and use sunscreen with at least SPF 30 before spending more than 10 minutes outside. Doing this will ensure that you stay safe and avoid any sunburn or heat stroke-related issues (2).

3. Proper Shoes

If you plan on running, it’s important to wear the right kind of shoes. Make sure your shoes are lightweight and provide enough traction for a safe workout.

4. Beach Etiquette 

Last but not least, remember to be courteous when you exercise on the beach. Be mindful of other beachgoers and try to exercise in areas that are less crowded or away from people lounging in the sun. That way you won’t have an issue with anyone while still getting your workout in!

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Read More: 10 Beach Yoga Poses for a Zen Summer

Why Do People Workout On The Beach?

People work out on the beach for many reasons—it’s fun, it’s free, and it offers a lot of variety. And there’s some evidence to prove that these benefits are real. Below, we discuss all the reasons why you may want to start a beach workout program:

Reason #1: It’s Effective

As you’re starting a new workout, you’re hoping for results. You want to tone your muscles, lose fat, and improve your overall cardio.

Fortunately, beach workouts can help you achieve one or all three goals, and it’s all thanks to the sand. The sand offers a crucial component for an effective workout—resistance. 

Resistance refers to the force your body has to work against when performing exercises. Sand provides shifting surface for you to push and pull against than regular ground, which can require your body to utilise more energy which in turn, could lead to a more effective workout. 

So assuming you’re on a bodyweight beach workout plan, you can expect to see results much faster than if you were doing the same exercises on a regular surface. Of course, factors such as consistency, diet, and adequate recovery will also play a role in your progress.

Reason #2: It’s Fun

Most gym goers dread their workouts simply because they may find them boring. Sure, you can listen to music or watch TV while exercising, but there’s no denying that the environment is mundane. 

The good news is that beach workouts are far from boring. First off, you’re outdoors and surrounded by nature. The sounds of the waves alone can put your mind at ease and make you forget that you’re actually exercising. On top of that, you can change up your routine every day by switching the exercises and the terrain. 

Even better is beach workouts often have a social aspect to them. It’s common for friends or family members to join in on the fun, and that can add another layer of excitement and accountability to your workout.  

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exercises on the beach

Reason #3: You Get Endless Workout Options

Now, what type of exercise is best for the beach? There’s quite a long list. Some popular beach exercises include

  • Sand sprints – these are a great way to get your heart rate up and burn calories
  • Runs on the beach – vary your routine by running in different directions and patterns
  • Swimming – a great and effective all-body workout 
  • Bodyweight exercises – squats, lunges, burpees, and planks can all be done on the beach
  • Yoga – you can practice yoga poses on the beach while watching the waves crash

Really, the only limit to what you can do is your imagination.

What this means is beach workouts are inclusive, and you can choose whichever exercises you’d like. It also means that your workouts will never be boring, since there are so many different options to choose from. 

Reason 4: It’s Free

The best part about beach workouts is that they are free! Even when they involve equipment, like yoga mats or resistance bands, you can purchase them for a fraction of the price it would cost to join a gym. 

 Plus, you don’t have to worry about monthly subscription fees or long-term contracts. 

Does a Beach Day Burn Calories?

Yes, a beach fitness day can indeed burn calories. The amount of calories burned depends on the activities you engage in. More physical activities like swimming, beach volleyball, or running on the sand can burn a significant number of calories because they require more energy. 

For example, an hour of swimming can burn hundreds of calories, depending on the intensity of the swim. Similarly, beach volleyball can also burn a substantial amount of calories due to its high-energy nature.

Walking or jogging on the beach can also burn more calories than doing the same activity on a hard surface. This is because moving on sand requires more effort from your muscles compared to a solid, even surface.

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Even less intense beach activities like building sandcastles, playing frisbee, or simply walking along the shore can contribute to calorie burning because they involve physical movement.

However, it’s important to remember that the exact number of calories burned will vary depending on factors like the individual’s weight, the intensity of the activity, and the duration.

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.

What Exercises for a Beach Body?

Getting in shape for the beach involves a combination of strength training, cardio, and a balanced diet. Here are some ideas for exercises on the beach that can help you achieve a beach-ready body:

  • Walking Lunges: This exercise targets the lower body, specifically the glutes, hamstrings, and quads. It can also help improve your balance and coordination.
  • Plank: A great core-strengthening exercise that engages multiple muscle groups at once.
  • Pushups: This classic exercise works the chest, shoulders, and triceps, and also engages the core and lower back.
  • Squats: Squats target the entire lower body, including the glutes, quads, and hamstrings. They’re a great exercise for toning and strengthening.
  • Crunches: These focus on the abdominal muscles, helping to create a toned midsection.
  • Deadlifts: Deadlifts are a full-body movement that primarily targets the back, glutes, and hamstrings.
  • Tuck Jumps: An explosive cardio exercise that also strengthens the lower body.
  • Skaters: This lateral movement targets the outer thighs and glutes while also providing a cardiovascular workout.
  • Burpee to a Push-Up: This compound exercise provides both strength training and cardio benefits.
  • Sand Bucket Deadlift and Swing: This is a fun beach-specific workout that can be done using a bucket filled with sand. The deadlift will target your lower body and back, while the swing will engage your core and upper body. 

exercises on the beach

HIIT Beach Workout Routine (No Equipment Needed) 

Here’s a detailed High-Intensity Interval Training (HIIT) workout routine you can do at the beach with no equipment:

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Start with a quick 5-minute warm-up with exercises like jogging in place, jumping jacks, and dynamic stretches to get your body ready for the workout (3).


  • Burpees: Stand straight, then lower into a squat position. Kick your feet back into a plank position, then return to the squat position and leap up as high as you can. Repeat for 30 seconds.
  • Jump Squats: Start in a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position with control. Repeat for 30 seconds.
  • Mountain Climbers: Set yourself in a high plank position. Run your knees into your chest one at a time. Keep your body steady and maintain the plank position. Do this for 30 seconds.
  • Push-Ups: Start in a high plank position. Lower your body until your chest almost touches the floor. Push your body up back to the starting position. Do this for 30 seconds.
  • Plank: Get into a forearm plank position and hold it for 30 seconds. Make sure your body forms a straight line from your shoulders to your ankles.
  • High Knees: Stand straight and start running in place, bringing your knees as high as you can. Do this for 30 seconds.

Repeat this circuit 3-5 times, with a one-minute rest between each round. You can tailor the amount of rest, reps and sets to suit your individual levels.

Cool Down

Finish the workout with a 5-minute cool-down. This could include stretching and slow, deep breathing exercises to help bring your heart rate down slowly and safely (1).

Read More: 6 Beach Workout Ideas To Try This Summer

HIIT Workout Routine (With Beach Workout Equipment)

If you have access to some beach workout equipment, you can incorporate them into your HIIT routine for an even more challenging workout. Here’s a detailed HIIT beach workout routine with equipment:


Start with a quick 5-minute warm-up of jogging in place, jumping jacks, and dynamic stretches.


  • Kettlebell Swings: Stand with feet hip-width apart, hold the kettlebell handle with both hands, swing the kettlebell between your legs (keeping your back straight), then forward up to shoulder height. This movement should be driven from your hips. A good cue to remember is that your arms are there to hold the weight, but your explosive hip drive drives the movement. Repeat for 30 seconds.
  • Resistance Band Squats: Stand on a resistance band with feet shoulder-width apart and hold the handles at shoulder level. Perform squats while keeping tension on the band. Do this for 30 seconds.
  • TRX Rows: Hold the TRX handles and lean back until your body is at a diagonal. Pull your body up by pulling your elbows towards your ribs. Lower back down with control and maintain a straight body line from your shoulders to hips, throughout the entire movement. Repeat for 30 seconds.
  • Medicine Ball Slams: Hold a medicine ball with both hands, lift it above your head and slam it into the ground as hard as you can. Pick it up and repeat for 30 seconds.
  • Jump Rope: Jump rope as fast as you can for 30 seconds.
  • Battle Ropes: Stand facing the anchor point, grab the ends of the rope. Whip the ropes up and down for 30 seconds.
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Repeat this circuit 3-5 times, with a one-minute rest between each round. Tailor these factors to suit your individual level. 

beach exercises to lose weight

Cool Down

Finish the workout with a 5-minute cool-down. This could include stretching and slow, deep breathing exercises to help bring your heart rate down slowly and safely (1).

If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!

The Bottom Line

Get the most out of your beach days this summer with our comprehensive guide on how to exercise on the beach. We provide a free workout plan designed to help you stay fit while enjoying the sun, sand, and sea. No gym required!




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. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response (2018,
  2. Sunscreens: A Review of Health Benefits, Regulations, and Controversies (2014,
  3. Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications (2015,