Greatest Beach Workouts

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Whether you’re on vacay in an oceanic paradise or you're lucky enough to call a beach city home, taking your workout to the beach is immensely beneficial. It is a great way to connect with nature, take in the beautiful scenery and get your dose of Vitamin D. For those times when the gym is crawling with too many meatheads checking themselves out in the mirror, soccer moms bragging about their child's winning goal and the chicks sending Snapchats while jogging on the treadmill, it's refreshing to escape to a more serene workout destination.

Aside from being vacant of the noise and nonsense found at your local gym, the coast is vibrating with natural amenities that can actually improve your workout. First of all, beaches deliver some of the freshest air you can find. Studies show that by breathing in the ocean air, you'll inhale less overall pollution. Bring your workout to the beach without any equipment by doing bodyweight exercises and sprints. Plus, the sand provides perfect resistance to challenge balance and kick your workout up a notch!

Not sure what to do? Fear not, we've compiled a list of the top workouts to take to the beach. You'll find that by combining strength and anaerobic movements, you will stimulate your muscle growth, promote a lean, toned body and metabolically challenge yourself. Keep in mind that there is no right or wrong order in which to perform these movements, so consider them interchangeable.

Bodyweight Work:

The beauty of bodyweight exercises is that you don't need any equipment, which deems these types of movements perfect for the beach. In addition to elevating your heart rate, these movements also provide a great source of strength training.

1. Squats: With your feet hip-width apart and weight in your heels, bend your knees and lower your booty toward your calves. Imagine you’re trying to sit in a chair. Weight should remain in your heels while the the upper body and chest stay up right. Keep your core tight, belly button to spine. Squeeze your glutes as you return to standing position. To really rev up your heart rate, add a jump out of the bottom of the squat for jumping squats.

2. Bounding Jumps: These jumps or hops can be performed in a variety of ways, but distance is always the goal. You can jump with your feet together, alternate feet with each hop or perform repetitive single leg hops. You can also perform these with your feet hip-width distance apart and land in a low squat. No matter which jumps you choose, be sure to land with soft knees. If you have had knee problems in the past, begin by doing these on harder sand and work your way up to the soft stuff.

3. Burpees: If you don't mind getting a little dirty, burpees are the ultimate bodyweight exercise. Begin in a standing position. Bring your hands to the sand, jump your feet back into a plank position and lower your body all the way down to the sand. To complete, jump your feet to your hands and jump up towards the sky. If you really want to play around, perform a burpee broad jump!

4. Firefly Push-Ups: Start in a high plank position, bring one knee as close to the corresponding elbow as possible and perform a push-up. Return your leg back to plank position and repeat on the other side.

5. Plank: On your elbows or hands, hold a plank position with your hips parallel to the sand and pushing through your heels. Be sure to relax your hands, as clasping them together is bad for your blood pressure. To up the intensity, perform a plank walk on your hands and move from side to side.

6. Lateral Jumps: Standing on one leg, leverage yourself as far laterally as you can, landing on the opposite leg, take the standing leg and tap it behind. Jump back to the opposite side and repeat.

Here are a couple ways to put all of these awesome, butt-kicking moves into action.

Tabata Routine: Tabata is a fancy word for a type of High Intensity Interval Training that is great for getting you into an anabolic state and working your aerobic systems in a short amount of time. It goes like this: perform what ever move you choose for 20 seconds, then rest for 10 seconds. Do that same thing for eight rounds, totaling four minutes. Quick, efficient and awesomely challenging!

Circuit Training: Circuit training is meant to make you move from one exercise to another before your brain and body can figure out what you're making it do! Basically, you'll put together a sequence of exercises and move from one to the next after a set amount of time. You can either move from one movement to the next without rest in between or you can insert small rest periods between movements. Circuit training is great for getting your heart rate into a fat burning zone and helps promote lean muscle mass.

Here are a few sample circuits to use at the beach. Remember that you can get creative with these and do whichever exercises you would like.

Circuit #1: Perform one strength move then one cardio move for one minute each. Go through this circuit three to four times.

- Firefly Pushups

- One Legged Bounding Hop (Right Leg)

- Bodyweight Squat

- One Legged Bounding Hop (Left Leg)

- Plank

- Side to Side Shuffle

Circuit #2: Perform all of these strength moves consecutively with no rest between exercises. Complete three to five times through.

- Single Leg Bodyweight Squat (Right Leg)

- Single Leg Bodyweight Squat (Left Leg)

- Plank Walk

- Firefly Pushup

- Situps

Circuit #3: This one allows you to increase the intensity with each round. The first round should be performed at your own personal low intensity, the second round should be medium intensity and the last one should be all out, balls to the wall, panting and possibly cursing by the end type of high intensity. Do each movement for a minute without resting as you move through the five exercises. After each round, rest ten seconds. Perform the complete sequence twice through.

- Bounding Jumps

- Burpees

- Jumping Squats

- Lateral Jumps

- Pushups

Sprints: Sprinting is an amazing tool to incorporate into your workout routine. What makes sprinting even better is doing it on the beach! The resistance the sand provides makes running more challenging, since your feet sink into the sand with each stride. Sprinting on sand is a low impact activity and while it may be more of a challenge, it is actually healthier for your joints than sprinting on pavement. The beautiful thing about sprinting is that it can be done in a multitude of ways. For example, you can sprint 100 meters then walk back or you can do timed sprints with timed rests in between. Whatever works best for you is the way to go, but definitely play around with adding some sort of beach sprinting along side the aforementioned workouts!

Now go out there and get your body moving! Let us know your favorite moves for the beach in the comments!


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Stephan Aarstol is an American internet entrepreneur and author of the book The Five Hour Workday, which is based on Tower Paddle Boards' invention of the 5-hour workday in 2015 that would eventually spread the idea to over 10 million people worldwide. Since founding Tower in 2010, it has gone on to become one of America's fastest growing companies and Mark Cuban's best investment in the history of Shark Tank. Tower has diversified into a direct to consumer electric bike company called Tower Electric Bikes, a beachfront event venue called Tower Beach Club, and NoMiddleman.com, where consumers can shop all the world's finest direct to consumer brands from one easy place.