As the summer season approaches, many people are looking forward to spending time at the beach. While lounging in the sun and taking a dip in the ocean are popular activities, there is another way to make the most of your beach day—by incorporating a full-body workout into your seaside routine.
Exercising on sand offers unique benefits that you may not experience in a traditional gym setting. The soft, uneven surface of the sand absorbs shock, providing a more challenging workout that engages stabilizing muscles. Additionally, the resistance of the sand adds an extra level of difficulty to your exercises, helping you build strength and endurance.
Nicole Winter, a certified personal trainer and strength training coach, emphasizes the importance of staying active even when you’re on vacation or traveling. Incorporating bodyweight movements into your beach day can help you maintain your fitness routine and feel your best, even without access to a gym.
In addition to the physical benefits, working out at the beach can have a positive impact on your mental well-being. Studies have shown that exercising outdoors, especially in natural environments like the beach, can elevate your mood and boost your energy levels. Breathing in the fresh air and soaking up the sun while breaking a sweat can leave you feeling rejuvenated and motivated.
One of the key advantages of exercising on sand is the lower impact on your joints compared to working out on a rigid surface. Research has shown that performing plyometric movements, such as jumping, in the sand can improve endurance and leg strength without putting excessive stress on your joints. This makes beach workouts a safe and effective option for people of all fitness levels.
To help you make the most of your beach workout, Winter has designed an 8-move, 8-minute routine that targets all major muscle groups. The best part? You don’t need any equipment—all you need is your body weight and a stretch of sand. Each exercise is performed for 40 seconds with a 20-second rest in between, making it a quick and efficient way to get a full-body workout.
The workout includes a variety of exercises, from prisoner squats to forearm planks to glute bridge marches. These movements are designed to challenge your muscles and improve your strength, endurance, and flexibility. Whether you’re a fitness enthusiast looking to switch up your routine or a beginner looking to start a new fitness habit, this beach workout is a fun and effective way to stay active while enjoying the beauty of the seaside.
So next time you head to the beach, consider adding a workout to your itinerary. Not only will you get to enjoy the sun, sand, and surf, but you’ll also leave feeling accomplished and energized. With the right mindset and a willingness to try something new, a beach workout can be a refreshing and rewarding experience for both your body and mind.