There is no terrain more effective to exercise on than a sandy beach. It’s low impact, high energy and fantastic for your joints! So the next time you pack up your beach bag, be sure to pop your activewear in there too and get set to feel a serious booty burn! When you’re moving through soft sand, it’s like resistance training as your stabiliser muscles need to work that little bit harder to keep you balanced whilst you run, jump and lunge! This soft sand workout is one you will definitely feel in your butt, abs, calves, legs & even your arms, all the while getting a nice dose of vitamin D! Note: Stick to the dry, soft sand as it’s less impact on your knees and ankles, but even tougher on those quads! (Not sure what some of these moves are? Find a glossary at the bottom of the post.)
Katie’s 30 Minute Beach Burn workout
The sand workout your legs will LOVE you for!
- 1 min high knees
- 1 min shuttle runs
- 1 min of squat jumps
- 1 min of alternating walking lunges
- 1 min of burpees
- 1 min of sand crawls
30 seconds rest
- 1 mins butt kicks
- 1 min of surfer sprints
- 1 min of mountain climbers
- 1 min plank
- 1 min bunny hops
- 1 min crab walks
30 seconds rest
- 1 min of broad jumps
- 1 min of push ups
- 1 min of alternating jumping lunges
- 1 min of running on the spot
- 1 min of ab bicycles
- 1 min of sumo squat jumps
- 12 min water run
Cool down & stretch
For an extra challenge, why not sign up to the next Beach Bash obstacle challenge? It’s a 4km event with 26 obstacles right on the sand. I always tell my clients that it is good to have something to work towards that is not weight loss related as it keeps you motivated and excited to train!
Shuttle Runs: Sprint from one marked line to the other as fast as you can without stopping. As soon as you reach one mark, sprint back to the other side! Challenge: Bend your knees & touch the ground when you hit each side, don’t stop!
Alternating Walking Lunges: One leg at a time, step forward and lunge the back knee towards the sand. Make sure the knee stays behind the toe and bottom is poking out behind you. Challenge: Add 5 knee to sand pulses (touch the sand with your knee, and just slightly lift up) between each lunge or if you have a slight sandy hill, lunge up that hill….OUCH!
Bear Crawls:With your feet hip distance apart, place hands about 4 feet in front of you, bend your knees keeping your hips drawn back and crawl. Challenge: Bend those knees further, by keeping those knees slighter lower to the sand, the core is going to have to activate even more!
Butt Kicks: Kick your feet up towards your bottom, making sure you feel your heels kick your bottom each time as a marker. Challenge: Remember, the faster we move the more the heart rate kicks up to match our pace!
Surfer Sprints: Start in low plank position, hands under the shoulders, tummy on the ground. Think of a surfer on a board! From that position jump up, sprint to the other mark and back into the low plank position. Challenge: Build up the pace of your sprints each time! Fight through the resistance of the sand.
Mountain Climbers: Hands shoulder distance apart, fingers facing parallel, draw your body weight forward over your hands. Alternating one knee at a time, draw the knees up towards your chest. Ensure to stay on the balls of your feet. Challenge: 10 mountain climbers (5 each side) then finish with a half burpee (bring heels right to bottom, jump legs back out into plank position and repeat).
Bunny Hops: Place hands shoulder distance apart, keep your knees together, jump your bottom and heels up – like you’re jumping over a log! Make sure you keep the knees softened. Challenge: Lower your starting position by bending the knees deeper. The more your bend, the higher you need to jump to get to the other side.
crab Walks: Firstly, make sure nothing is in your way – you’re going to be walking backwards! Place your hands behind you, fingers facing towards you, lift bottom off sand and start walking backwards towards the marked line. Challenge: Lift that pelvis up higher & keep it up all the way to the finish line!
Broad jumps/long jump: Think about this one like this, the further you jump, the quicker you will be to the other side! Starting in a deep parallel squat (like our squat jumps) squeeze your bottom, activate those quads and jump as far as you can in front of you. Land in a deep squat. This is very similar to our squat jumps, we’re just travelling this time. Challenge: Add a burpee between each broad jump.
Alternating jump lunge: These are just like our walking lunges, but this time we add a jump to the movement! Remember to land in a deep lunge each time, and jump up as high as you can, squeezing the bottom. Challenge: Add in those 5 pulses again on each lunge before you swap over!
Ab bicylces: On your back, inhale to activate the core, exhale to twist the elbow to the knee and extend out the opposite leg, alternating each time. Once you find your rhythm, pick up up the pace & continue to move as fast as possible. Challenge: Take the extended leg lower to the sand each time.
Sumo Squat Jump: This is a very similar movement to our parallel squat jumps. This time, we take the feet slightly wider than the shoulders and turn them out. Bend down in a squat sticking your bottom out behind you, jump up straightening the legs, land in a deep squat and repeat. Challenge: Sumo Squat Jump Reach. As you jump up, extend one arm up towards the sky, as you land, bend your knees and touch the sand with that hand, swap hands and repeat.
Water run: Before you run, make sure there is no obstacles and you have open running space! Stay in the shallow water and watch your step. The shallow water will add slight resistance. If you have any knee, ankle, or hip injuries, do this finishing run on the softer sand.