What does a perfect day at the beach look like for you? While some people like to read or soak in the sun, one of the best ways to make the most of your beach day is with a rejuvenating workout.

So, swap the beach curls for hammer curls—it’s time to get fit and look fit, oceanside.

The beach offers a stunning and motivating workout venue that no gym or home studio can.

Whether you’re walking, running, swimming, playing beach volleyball, or practicing a yoga flow on your beach towel, the soft sand and rolling waves will put you at ease while you push yourself to the max.

But beach workouts aren’t just picturesque—they may actually be better for you. For instance, several studies have found that beach running has unique benefits as opposed to running on grass or pavement. Beach running:

• Challenges you to work harder due to extra resistance, improving your physical performance.

• Protects your joints and prevents impact injuries and muscle damage.

• Strengthens stabilizer muscles in your feet and ankles that don’t get as much attention.

Warm-Up

Beach Jog and Arm Circles: Start with a 5-minute jog along the shore. Halfway through, add arm circles to warm up your upper body.

Core and Upper Body Circuit (Perform 3 Rounds)

Plank Waves: Rock forward and back on your toes in a plank position for 30 seconds. This exercise targets the core and shoulders.

Beach Push-Ups: Perform 12-15 push-ups with your hands placed in the sand to challenge stability and engage the chest, shoulders, and core.

Russian Twists: Sit on the sand with knees bent and feet flat. Lean back slightly and twist your torso from side to side, touching the sand beside you. Do this for 30 seconds to engage and strengthen the obliques.

Inchworms on the Beach: From standing, hinge at the hips to touch the sand, walk hands out to plank, do one push-up, walk hands back, and stand up. Complete 5 repetitions per round, emphasizing shoulder stability and core engagement.

Tone and strengthen your lower body with exercises specifically designed for the beach setting, where the sand adds natural resistance to every movement, making your workout more challenging and effective.

Sand-Resistant Leg Burner

High-Intensity Lower Body Drills: Execute each movement for about 30 seconds for as many rounds as makes sense for your fitness level:

Lunges with a Twist: Start in a standing position, step forward into a lunge and twist your torso towards the leg that's in front. Alternate legs with each lunge. This not only works your glutes and legs but also engages your core.

Squat Position Holds and Pulses: Hold a squat position for 30 seconds, engaging your core and lower body. Follow with 15 seconds of small squat pulses to intensify the burn and strengthen the glutes and thighs.

Agility Drills: Finish with quick, high-knee runs and butt kicks in place for 30 seconds each to maximize the engagement of your stabilizer muscles and improve your explosive power.

These routines leverage the unique setting of the beach to provide a vigorous workout while enhancing your enjoyment of being outdoors.

No matter what activity you choose, your workout outfit needs to protect you from the elements while maximizing your performance potential.

When you picture a day at the beach, you probably imagine sinking your bare toes into the sand.

While this is the peak of relaxation, bare feet, or even open-toed shoes, aren’t the best choices for beach workouts. 

Proper footwear will prevent burns from hot sand and protect your feet from sharp objects like seashells or sticks that may be scattered along the beach. It’ll also protect your muscles and joints as they get used to walking and running on a softer surface.

Sources:

Healthline. Beach Running: A Guide for Working Out in the Sand.