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Summer Beach Body: The Ultimate Beach Workout

Want to get in shape for summer? No better place to do it than the beach!


A beach is an ideal place to work out. The sand gives you a soft landing, and the water helps keep you cool. You can also add a few activities into your beach workout routine that will help burn more calories and improve your fitness. The beach is also great to do group workouts because of all the space! 


We’ve put together some exercises to help you get a summer body while hanging out at the beach. 


Here are 8 beach-friendly workouts that will help you get in shape when on vacation.


The Best Exercises You can do at The Beach


1. Bear Crawls


The bear crawl is an excellent exercise for building strength in your arms, shoulders, and core. It’s a great exercise you can do at the beach because it works for several muscle groups at once.


To do bear crawls on the sand, start by getting your hands and knees on the ground. Then, lift your knees off the ground at a 90 degrees angle and hover off the sand.


 Lift one arm and one leg simultaneously and crawl forward while staying low. Switch sides moving the other hand and the knee. Repeat this motion until you’ve gone as far as possible.

Make it more challenging by crawling backward instead of forwards.



2. Backpedalling


Backpedalling is a great exercise to work out on the beach. It’s basically running backward, but it will help you strengthen your core and improve your balance. You can use this exercise to warm up, cool down, or during your beach workout to keep your heart rate elevated.


The main benefit of backpedaling is that it develops your balance and coordination, which will enhance your reflexes and improve your ability to perform other athletic movements. It also helps with your reaction time, making you more agile and faster.


3. Sand Squats


Squats are a great exercise for strengthening the legs and glute muscles. You may find squatting in the sand easier on your joints than on hard pavement. 


To squat, stand with your feet hip-width apart, keep your back straight and bend your knees. Put your hands on your thighs for support and slowly lower yourself until your thighs are parallel with the ground (or as close as possible).


Then slowly raise yourself back up again until your legs are straight, making sure you keep your core tight throughout the movement. Repeat 10 times for two sets before taking a break.



4. Sprinting / Running on Sand


Running at the beach is a fun way to burn fat and improve your cardiovascular system. Sprinting or running on sand is more challenging than on a flat surface due to its unstable nature.


You need to work harder to maintain balance while running on sand, making it more difficult to maintain speed during sprints. As a result, you use more energy than usual to maintain balance, which helps build muscle strength in your legs and hips.


Researchers found that runners running on sand burn between 1.2 and 1.8 more calories per mile than those who run on concrete. In addition, running on the sand is more comfortable for your joints but more challenging for your muscles. This means you can run at a faster pace and with greater intensity than on stable ground.


The sand will also make your feet sink deeper, increasing your heart rate, improving cardiovascular fitness, and burning more calories. The harder you push yourself while running on sand, the more calories you burn.


5. Sandbag Burpees


This exercise may seem like it’s only helpful in getting rid of stress, but it’s excellent for building muscle in your upper body and working out your core muscles.


To do sandbag burpees, start by standing up straight with a sandbag in front of your feet. Squat and place both your hands on the sandbag, and kick both legs back (like when doing push-ups) so they’re straight behind your body. Perform one push-up and then hop up into an upright position.


6. Tuck jumps on The Beach


Tuck jumps are a plyometric exercise that strengthens the lower body. It’s great to perform them on the sand, especially for those with sensitive knees. Make sure to give these a try if you wish to increase your jumping.


To do the workout stand with your feet shoulder-width apart, knees slightly bent, and arms at your side. Then jump up as high as possible while bringing your knees to your chest and arms tucked. Land softly on your feet and repeat for the desired number of repetitions.


The benefits of tuck jumps include improved coordination and balance, increased strength in the lower body and core, increased explosiveness in jumping sports (like basketball), and better posture.


7. Walking Lunges



Walking lunges are great for your lower body, especially your quads and glutes. They also work your core because you have to balance yourself as you lunge from side to side.


The best way to perform walking lunges on the sand at the beach is with high knees (where you bring your knee up as far as possible). This will help give your quads an extra stretch and build strength in them.


To perform walking lunges, stand tall with feet hip-width apart, toes pointed forward or slightly outward. Take a step forward with one foot lowering into a lunge position until both knees are bent at 90 degrees (the thigh parallel to the ground).


Keep your back and back leg straight and core engaged. Ensure your knee does not go past your toes when performing this exercise.


Bend both knees until you feel the stretch in your hamstrings and glutes. Then push off with the front leg to return to a standing position—complete 10 reps on each leg.


8. Sand Shuffling


Sand shuffling is a great way to get your heart rate up and tighten your thighs and outer hips. It’s a great option for any fitness level to try. This exercise helps strengthen your hip flexors, benefiting runners or bodybuilders looking to improve their range of motion and stability.


To do a sand shuffle, stand with your feet hip-width apart and facing forward. Bend your knees slightly and hinge forward from the hips (be in a squatted position). Now, shift to one side one by shuffling one foot towards the other, then shuffle it back until both feet are again together. Repeat this movement for 20 seconds on each side.


Give Them a Try 


Next time you take a beach vacation, make sure to try out these exercises. All can be done alone or in a group setting. Bear crawls, sand squats, push-ups, and walking lunges are some of the excellent sand workouts to keep in shape when you’re at the beach. 


Enjoy your workout! 



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