{"id":53351,"date":"2023-07-20T16:39:44","date_gmt":"2023-07-20T16:39:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53351"},"modified":"2025-11-28T10:01:05","modified_gmt":"2025-11-28T10:01:05","slug":"hiit-beach-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hiit-beach-workout\/","title":{"rendered":"The ONLY HIIT Beach Workout You&#8217;ll Need This Summer"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#What_Is_HIIT_Beach_Workout\" >What Is HIIT Beach Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#HIIT_Beach_Workout_Routine_%E2%80%93_Full_Body\" >HIIT Beach Workout Routine &#8211; Full Body<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#The_Workout\" >The Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Beach_Sprints\" >Beach Sprints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest\" >Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Sand_Push-Ups\" >Sand Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Surf_Squats\" >Surf Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-2\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Beach_Burpees\" >Beach Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-3\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Crab_Walks\" >Crab Walks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Cool-Down\" >Cool-Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#HIIT_Beach_Workout_Routine_%E2%80%93_Upper_Body\" >HIIT Beach Workout Routine &#8211; Upper Body<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Warm-Up-2\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#The_Workout-2\" >The Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-4\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Dips\" >Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-5\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Plank_To_Dolphin\" >Plank To Dolphin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-6\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Sand_Burpees\" >Sand Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-7\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Crab_Walks-2\" >Crab Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Cool-Down-2\" >Cool-Down<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#HIIT_Beach_Workout_Routine_%E2%80%93_Lower_Body\" >HIIT Beach Workout Routine &#8211; Lower Body<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Warm-Up-3\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#The_Workout-3\" >The Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Beach_Sprints-2\" >Beach Sprints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest-2\" >Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-8\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Squat_Jumps\" >Squat Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-9\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Side_Shuffles\" >Side Shuffles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-10\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Single-Leg_Glute_Bridge\" >Single-Leg Glute Bridge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Cool-Down-3\" >Cool-Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#HIIT_Beach_Workout_Routine_%E2%80%93_Core\" >HIIT Beach Workout Routine &#8211; Core<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Warm-Up-4\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#The_Workout-4\" >The Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-11\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-12\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Russian_Twists\" >Russian Twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-13\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Superman_Pulls\" >Superman Pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Rest_60_seconds-14\" >Rest: 60 seconds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#V-Ups\" >V-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Cool-Down-4\" >Cool-Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#What_to_Bring_for_Your_Beach_Workout\" >What to Bring for Your Beach Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Can_You_Burn_500_Calories_With_HIIT_At_The_Beach\" >Can You Burn 500 Calories With HIIT At The Beach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-56\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#How_Many_HIIT_Workouts_Per_Day_On_The_Beach\" >How Many HIIT Workouts Per Day On The Beach?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-57\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Aim_For_Consistency\" >Aim For Consistency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-58\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Consider_Your_Fitness_Goals\" >Consider Your Fitness Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-59\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Dont_Forget_Recovery_Time\" >Don&#8217;t Forget Recovery Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-60\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-61\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#Is_20_Minutes_Of_HIIT_Per_Day_Enough\" >Is 20 Minutes Of HIIT Per Day Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-62\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The benefits of High-Intensity Interval Training (HIIT) workouts are well-documented. <\/span><span style=\"font-weight: 400;\">According to the American College of Sports Medicine, these short, intense bursts of exercise can improve cardiovascular fitness, lower body fat, and support muscle mass (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/high-intensity-interval-training.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">As summer approaches and the beach beckons and many of us look for ways to get in shape while enjoying the great outdoors, why not make <strong>HIIT<\/strong> a part of your <strong>beach workouts<\/strong>? <\/span><span style=\"font-weight: 400;\">We&#8217;ve put together an effective, enjoyable, and challenging workout that harnesses the natural resistance of sand and the refreshing sea breeze to supercharge your fitness this season. <\/span><span style=\"font-weight: 400;\">Whether you&#8217;re a seasoned fitness enthusiast or just starting out on your journey, this could be the perfect way to make the most of your summer. Let&#8217;s dive right in!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_17_max_GifBeach_V2_ggl.gif\" alt=\"Get Your Personalized Beach Workout Plan\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_HIIT_Beach_Workout\"><\/span><strong>What Is HIIT Beach Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">High-Intensity Interval Training<\/a> (HIIT) beach workout is a type of exercise regimen that combines the principles of HIIT with the natural environment of a beach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT involves alternating between short, intense bursts of exercise and less intense recovery periods. This kind of training is known to effectively boost cardiovascular fitness, lower body fat, and support muscle mass and increase calories burned.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you take this concept to the beach, you&#8217;re adding a new layer of challenge and benefit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sand provides a unique resistance compared to solid ground, which can intensify the workout and engage different muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The beach setting also allows for exercises such as sprints, lunges, or jumps that use the whole body and are more challenging on an unstable surface like sand.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, the beach environment can make the workout more enjoyable. The beautiful scenery, the sound of the waves, and the fresh sea breeze can be motivating and stress-relieving. What\u2019s more, after your workout you can cool down with a refreshing swim.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A HIIT beach workout is essentially a high-intensity interval training session that leverages the natural elements of a beach to provide a full-body, efficient, and enjoyable workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53277 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23-1024x576.png\" alt=\"hiit beach workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/23.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Beach_Workout_Routine_%E2%80%93_Full_Body\"><\/span><strong>HIIT Beach Workout Routine &#8211; Full Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This full-body HIIT workout takes advantage of the sand for added resistance and challenge. It&#8217;s designed to be performed three times a week with at least one day of rest in between each session. No equipment is needed.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><strong>Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with a 5-10 minute jog along the shoreline to get your muscles warm and ready.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Workout\"><\/span><strong>The Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Beach_Sprints\"><\/span><strong>Beach Sprints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Find a stretch of sand and sprint as fast as you can for 30 seconds. The sand will add extra resistance compared to running on solid ground.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Rest\"><\/span><strong>Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Walk back to your starting point, this should take about 60 seconds and allow you to recover.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sand_Push-Ups\"><\/span><strong>Sand Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Perform push-ups for 30 seconds.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your hands in the sand wider than shoulder width, keep your body straight and lower until your chest nearly touches the sand, then push back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners can do this on their knees.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/beach-workout\/\"><i>6 Beach Workout Ideas To Try This Summer<\/i><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Surf_Squats\"><\/span><strong>Surf Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet wider than hip-width apart, toes pointed slightly outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat (like you&#8217;re sitting on a surfboard), then explode up, jumping vertically and landing softly back into the squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-2\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Beach_Burpees\"><\/span><strong>Beach Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a standing position, squat down, place your hands in the sand, and jump your feet back into a plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a push-up, then jump your feet back to your hands, stand up, and perform a vertical jump.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-3\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22-1024x576.png\" alt=\"hiit beach workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/22.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Crab_Walks\"><\/span><strong>Crab Walks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the sand with your feet hip-width apart in front of you, palms planted behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the sand and walk forward on your hands and feet like a crab for 30 seconds.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This completes one round. Rest for 2 minutes, then repeat the entire sequence two more times for a total of three rounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool-Down\"><\/span><strong>Cool-Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After your workout, cool down with 5-10 minutes of stretching.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Beach_Workout_Routine_%E2%80%93_Upper_Body\"><\/span><strong>HIIT Beach Workout Routine &#8211; Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This routine will target your <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">arms<\/a>, shoulders, chest, and back. It&#8217;s designed to be performed three times a week with at least one day of rest in between each session. No equipment is needed.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up-2\"><\/span><strong>Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with a 5-10 minute jog along the shoreline to get your muscles warm and ready.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Workout-2\"><\/span><strong>The Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your hands in the sand wider than shoulder width, keep your body straight and lower until your chest nearly touches the sand, then push back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds. Beginners can do this on their knees.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-4\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Dips\"><\/span><strong>Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a stable surface like a low wall or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge, place your hands next to your hips, walk your feet out in front of you, then lower your body by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position. Do this for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-5\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53275 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/21.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Plank_To_Dolphin\"><\/span><strong>Plank To Dolphin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a forearm plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and up towards the sky (like a downward dog pose but on your forearms), then return to the plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-6\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Sand_Burpees\"><\/span><strong>Sand Burpees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a standing position, squat down, place your hands in the sand, and jump your feet back into a plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a push-up, then jump your feet back to your hands, stand up, and perform a small jump.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-7\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Crab_Walks-2\"><\/span><strong>Crab Walks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the sand with your feet hip-width apart in front of you, palms planted behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the sand and walk forward on your hands and feet like a crab for 30 seconds.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This completes one round. Rest for 2 minutes, then repeat the entire sequence two more times for a total of three rounds.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cool-Down-2\"><\/span><strong>Cool-Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">After your workout, cool down with 5-10 minutes of <a href=\"https:\/\/betterme.world\/articles\/does-stretching-burn-calories\/\">stretching<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Beach_Workout_Routine_%E2%80%93_Lower_Body\"><\/span><strong>HIIT Beach Workout Routine &#8211; Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This routine will target your glutes, quads, hamstrings, and calves. It&#8217;s designed to be performed three times a week with at least one day of rest in between each session. No equipment is needed.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up-3\"><\/span><strong>Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with a 5-10 minute jog along the shoreline to get your muscles warm and ready.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Workout-3\"><\/span><strong>The Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Beach_Sprints-2\"><\/span><strong>Beach Sprints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a stretch of sand and sprint as fast as you can for 30 seconds. The sand will add extra resistance compared to running on solid ground.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/19-1024x576.png\" alt=\"hiit beach workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/19-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/19-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/19.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Rest-2\"><\/span><strong>Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Walk back to your starting point, this should take about 60 seconds and allow you to recover.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><strong>Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and step forward with one foot until your leg reaches a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your rear knee should remain parallel to the ground, or if your mobility allows, you can lightly tap the ground with that knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-8\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Squat_Jumps\"><\/span><strong>Squat Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat and then explode up into a jump, landing softly back into the squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-9\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Side_Shuffles\"><\/span><strong>Side Shuffles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a half-squat position, shuffle to your right for 10 steps (or however many steps the space allows), then shuffle to your left for the same number of steps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in the half-squat position the whole time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-10\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/beach-exercises\/\"><i>8 Beach Exercises To Do For A Full Body Workout<\/i><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Single-Leg_Glute_Bridge\"><\/span><strong>Single-Leg Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the sand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your planted heel and lift your hips off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down and repeat for 15 seconds, then switch legs.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This completes one round. Rest for 2 minutes, then repeat the entire sequence two more times for a total of three rounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool-Down-3\"><\/span><strong>Cool-Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After your workout, cool down with 5-10 minutes of stretching.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/18-1024x576.png\" alt=\"hiit beach workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/18.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/18-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/18.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/18-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/18.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Beach_Workout_Routine_%E2%80%93_Core\"><\/span><strong>HIIT Beach Workout Routine &#8211; Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This routine targets your abs, obliques, and lower back muscles. It&#8217;s designed to be performed three times a week with at least one day of rest in between each session. No equipment is needed.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up-4\"><\/span><strong>Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with a 5-10 minute jog along the shoreline to get your muscles warm and ready.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Workout-4\"><\/span><strong>The Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Plank\"><\/span><strong>Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from your shoulders to your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-11\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><strong>Mountain Climbers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one knee toward your chest, then switch and bring the other knee forward, like you&#8217;re running in place.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-12\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Russian_Twists\"><\/span><strong>Russian Twists<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the sand and lean back slightly while keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your feet off the ground and twist your torso from side to side, touching the sand next to your hip with both hands each time you twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-13\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Superman_Pulls\"><\/span><strong>Superman Pulls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the sand with your arms stretched out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms, chest, and legs off the sand, then pull your elbows back towards your hips, squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back out and repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Rest_60_seconds-14\"><\/span><span style=\"font-weight: 400;\">Rest: 60 seconds<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53268 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/9-1-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/9-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/9-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/9-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/9-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/9-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"V-Ups\"><\/span><strong>V-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the sand, extend your arms behind your head and keep your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hands and feet at the same time, reaching for your toes, then lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 30 seconds.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This completes one round. Rest for 2 minutes, then repeat the entire sequence two more times for a total of three rounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool-Down-4\"><\/span><strong>Cool-Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After your workout, cool down with 5-10 minutes of stretching.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Bring_for_Your_Beach_Workout\"><\/span>What to Bring for Your Beach Workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<article class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-WEB:4e5a343c-0780-4584-b44d-e8562a01a0b7-5\" data-testid=\"conversation-turn-4\" data-scroll-anchor=\"false\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto [--thread-content-margin:--spacing(4)] thread-sm:[--thread-content-margin:--spacing(6)] thread-lg:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] thread-lg:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"a5a5a239-2f94-4301-81de-0cc8fe5ba43b\" data-message-model-slug=\"gpt-5-1\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"markdown prose dark:prose-invert w-full break-words light markdown-new-styling\">\n<p data-start=\"129\" data-end=\"824\" data-is-last-node=\"\" data-is-only-node=\"\">Beach workouts don\u2019t require much gear, but a few smart choices can make your session far more comfortable and effective. Opt for lightweight, breathable activewear such as a <a href=\"https:\/\/store.betterme.world\/collections\/bodysuits\">sweat-wicking bodysuit<\/a> that keeps you dry, or a <a href=\"https:\/\/store.betterme.world\/collections\/jumpsuits\">stay-put jumpsuit<\/a> that won\u2019t shift during sprints, jumps, or dynamic HIIT movements on the sand. Bring plenty of water, sunscreen, a towel, and sunglasses or a hat to protect yourself from the sun. If you\u2019re training early in the morning or closer to sunset, consider a light cover-up to stay warm in the breeze. For added comfort during planks, core work, or seated exercises, pack a thin mat or compact fitness towel to create a barrier between you and the sand.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Burn_500_Calories_With_HIIT_At_The_Beach\"><\/span><strong>Can You Burn 500 Calories With HIIT At The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it&#8217;s possible to burn around 500 calories with a <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT workout<\/a> at the beach, but the exact number will depend on several factors such as your weight, fitness level, the intensity and duration of the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in the Journal of Obesity, HIIT workouts can effectively burn calories and reduce body fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The American Council on Exercise (ACE) also notes that HIIT workouts are highly efficient for calorie burning (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6361\/high-intensity-interval-training-why-it-works\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform a HIIT workout on the beach, the uneven and shifting surface of the sand adds an extra element of resistance, making your muscles work harder and potentially increasing the calorie burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study in the Journal of Science and Medicine in Sport found that running on sand requires 1.6 times more energy expenditure than running on a hard surface (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244001800517\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, remember that these figures are estimates and individual results can vary.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53270 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/11-1-1024x576.png\" alt=\"hiit beach workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/11-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/11-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/11-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/11-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/11-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_HIIT_Workouts_Per_Day_On_The_Beach\"><\/span><strong>How Many HIIT Workouts Per Day On The Beach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One HIIT workout per day is typically enough to see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most experts recommend performing no more than three HIIT workouts per week. This is because HIIT is an intense form of exercise that can put significant stress on the body and can lead to overtraining if done too frequently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We acknowledge the importance of getting sufficient rest, as it&#8217;s essential for muscle recovery and growth. That&#8217;s why we recommend spacing out your HIIT workouts at least one day apart.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing HIIT at the beach, you should also factor in other variables such as the temperature, sun exposure, and sand conditions to ensure that you&#8217;re doing the workout safely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All said and done\u2014Choosing the right workout frequency for optimal results depends on several factors, including your fitness goals, current fitness level, the type of workouts you&#8217;re doing, and how much time you have to devote to exercise. Here are some general guidelines to consider:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aim_For_Consistency\"><\/span><strong>Aim For Consistency<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both, preferably spread throughout the week (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_Your_Fitness_Goals\"><\/span><strong>Consider Your Fitness Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re aiming for weight loss or improved cardiovascular health, you might need to do more aerobic exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For muscle gain, strength training is crucial. The American College of Sports Medicine recommends two to three days per week of strength training for each major muscle group (<\/span><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Forget_Recovery_Time\"><\/span><strong>Don&#8217;t Forget Recovery Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest is essential for muscle recovery and growth. Avoid working out with the same muscle group on consecutive days.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to pay attention to how your body feels. If you&#8217;re feeling tired, sore, or notice a decrease in performance, you may need more recovery time between workouts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-53263 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/234-1024x576.png\" alt=\"hiit beach workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/234.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/234-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/234.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/234-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/234.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_Of_HIIT_Per_Day_Enough\"><\/span><strong>Is 20 Minutes Of HIIT Per Day Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 20 minutes of HIIT per day can be enough to see results, depending on the intensity of the exercise and your current fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The effectiveness of 20 minutes of High-Intensity Interval Training (HIIT) per day is supported by scientific research. Studies have shown that even short bouts of HIIT can lead to significant improvements in cardiovascular fitness, metabolic function, and body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study published in PLOS One found that a 10-week program of 4-minute HIIT sessions done 3 times per week improved VO2max (a measure of cardiovascular fitness) and metabolic health markers in sedentary adults (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0139056\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study published in the Journal of Physiology showed that short HIIT workouts (about 20 minutes, three times per week) led to similar improvements in muscle oxidative capacity, glucose tolerance, and insulin sensitivity as traditional endurance training, despite a five-fold lower exercise volume and time commitment (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00921.2011\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, while these studies suggest that 20-minute HIIT workouts can be beneficial, the exact amount of time you need to spend exercising depends on your fitness goals and current level of fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, if your goal is to lose weight, you may need to increase the time spent exercising as well as focus on other key components such as diet and sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American College of Sports Medicine recommends that people who are trying to lose weight should aim for 150\u2013250 minutes of moderate-intensity exercise, or 75\u2013150 minutes of vigorous-intensity exercise, per week (<\/span><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Assuming that HIIT workouts are done 3 times per week, this would mean that each session should last 30\u201350 minutes.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This comprehensive HIIT beach workout plan is designed to target your full body, upper body, lower body, and core in different sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a perfect blend of cardio and strength training that you can do without any equipment, right on the beach. Whether you&#8217;re a beginner or a seasoned fitness enthusiast, this routine offers modifications to suit all fitness levels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_13_max_GifBeach_V2_ggl.gif\" alt=\"Get Your Personalized Beach Workout Plan\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The benefits of High-Intensity Interval Training (HIIT) workouts are well-documented. According to the American College of Sports Medicine, these short, intense bursts of exercise can improve cardiovascular fitness, lower body fat, and support muscle mass (3).\u00a0As summer approaches and the beach beckons and many of us look for ways to get in shape while enjoying [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":53394,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[205,164],"tags":[],"coauthors":[125],"class_list":["post-53351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beach-workouts","category-hiit-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The ONLY HIIT Beach Workout You&#039;ll Need This Summer - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for the ultimate summer workout? Our \u2605 HIIT BEACH WORKOUT \u27a4 has got you covered! Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The ONLY HIIT Beach Workout You&#039;ll Need This Summer\" \/>\n<meta property=\"og:description\" content=\"Looking for the ultimate summer workout? Our \u2605 HIIT BEACH WORKOUT \u27a4 has got you covered! Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-28T10:01:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6-1-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/86bc1c27ec54b037bb6e16e799f6b2f7\"},\"headline\":\"The ONLY HIIT Beach Workout You&#8217;ll Need This Summer\",\"dateModified\":\"2025-11-28T10:01:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\"},\"wordCount\":2557,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6-1-1.png\",\"articleSection\":[\"Beach Workouts\",\"HIIT Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The benefits of High-Intensity Interval Training (HIIT) workouts are well-documented. <\/span><span style=\\\"font-weight: 400;\\\">According to the American College of Sports Medicine, these short, intense bursts of exercise can improve cardiovascular fitness, lower body fat, and support muscle mass (<\/span><a href=\\\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/high-intensity-interval-training.pdf\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">As summer approaches and the beach beckons and many of us look for ways to get in shape while enjoying the great outdoors, why not make <strong>HIIT<\/strong> a part of your <strong>beach workouts<\/strong>? <\/span><span style=\\\"font-weight: 400;\\\">We've put together an effective, enjoyable, and challenging workout that harnesses the natural resistance of sand and the refreshing sea breeze to supercharge your fitness this season. <\/span><span style=\\\"font-weight: 400;\\\">Whether you're a seasoned fitness enthusiast or just starting out on your journey, this could be the perfect way to make the most of your summer. Let's dive right in!<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_ONLY_HIIT_Beach_Workout\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/1_2023_07_17_max_GifBeach_V2_ggl.gif\\\" alt=\\\"Get Your Personalized Beach Workout Plan\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is HIIT Beach Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/hiit\/\\\">High-Intensity Interval Training<\/a> (HIIT) beach workout is a type of exercise regimen that combines the principles of HIIT with the natural environment of a beach.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">HIIT involves alternating between s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/\",\"name\":\"The ONLY HIIT Beach Workout You'll Need This Summer - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hiit-beach-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/6-1-1.png\",\"dateModified\":\"2025-11-28T10:01:05+00:00\",\"description\":\"Looking for the ultimate summer workout? 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