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Burn Calories With the Ultimate Beach Workout

Beach Workout

Beach Workout Crossfit

CrossFit gyms, also known as “boxes,” are springing up worldwide as the sport grows in popularity. So, what exactly is CrossFit, and what are the health advantages and disadvantages?

CrossFit is a type of high-intensity power training (HIPT). A CrossFit workout may consist of dynamic exercises such as:

  • jumping plyometrically
  • Olympic weightlifting
  • kettlebell swings
  • explosive bodyweight exercises

Beach Workout Crossfit

Exercising on the sand offers fantastic views and a substantial caloric dose. Just remember to lather up with good sunscreen before you lather up your workout sweat. You can also protect your eyes from the sun’s glare and ensure hydration during exercise.

A study in the Journal of Experimental Biology found that running on sand requires 1.15 times more energy than running on hard surfaces. That means for a 150-pound person, a half-hour, three-mile run on the beach would burn about 403 calories, compared to 350 calories on a typical surface run.

Plus, exercising on a surface like sand is suitable for your joints—as long as the surface isn’t too steep, as the instability can be hard on your hips and cause muscle imbalances.

Try this 30-minute interval workout courtesy of Zack Daley, trainer and training manager at Tone House, an athletic fitness studio in New York City. Featuring both running and bodyweight exercises to improve full-body strength, it’s ideal for both beginners and experienced runners.

Beach Workout Circuit

the beach workout circuit includes running and strength-building moves. That doesn’t require weights, which you can complete helping you work up a sweat quickly. Daley breaks down beach training into the following steps:

Beach Workout Circuit


  • Two sets of push-ups and planks
  • Two sets of lunges and jump squats
  • Two sets of bears are crawling
  • Two sets of leg taps, knee-to-elbow planks and bike burnouts
  • Two sets of sprints

First, take 25 to 30 steps from the starting point and make a mark in the sand. It will be your reference point for the “down and back” portions of the workout.


These warm-up exercises will pump up your heart rate and warm up your muscles. Warming up is essential to avoid injury and work at your peak.

  • Lightly trot/run down and back twice.
  • High knees down and back once
  • The butt kicks down and back once
  • Run down and back twice at about 60 per cent of your maximum speed
  • Ten burpees
  • Side shuffle down and back twice, facing away from the water
  • Side shuffle down and back twice, facing the water
  • Jump down and back once
  • Run down and back once at about 80 per cent of your top speed

Beach Workout Benefits

Beach Workout Benefits

The Benefits of Running on the Beach,

  • Requires more energy. Running on the sand provides added resistance for the large lower body muscles, requiring more effort and energy to propel your body forward.
  • Provides a softer landing.
  • Strengthens the smaller muscles.
  • Improves athletic performance.
  • Challenges the core.

Beach Workouts No Equipment

Beach Workouts No Equipment

The best workout with no equipment

  • Combine 5–6 of these exercises to mark one enjoyable routine:
  • Rotational jacks. A twist on a jumping jack, rotational jacks are an excellent way to kick off a workout.
  • Plank reach-under. Planks are bare (but not straightforward!)
  • Step-ups.
  • Mountain climbers.
  • Squat jumps.
  • She was standing side hops.

Beach Workout Quotes

Cute Beach Captions

  • I love you to the back and shoreline
  • Girls want to have sun.
  • If you’re not barefoot, then you’re overdressed.
  • Seas the day.
  • Don’t worry, the beach is happy.
  • High tides and good vibes.
  • Beach hair, I don’t care.
  • I was getting my daily dose of Vitamin Sea.

Beach Workout Equipment

Light, medium and heavy dumbbells, beach body resistance loops and beach body strength slides are required. Optional equipment includes Chin-Up Bar, Chin-Up Max, Core Comfort Mat and Jump Mat. If you want to try workouts like LIIFT4 or 80-Day Obsession that require dumbbells or slides and don’t have any around the house, it’s time to get creative.

Here are some accessible alternatives to the gym equipment that’s probably sitting in your house. As with gym equipment, use common sense and be careful not to hurt yourself or others. We want you always to be safe!

Instead of dumbbells:

Use cans, water or gallon milk bottles, or similar liquid containers. Make sure the caps remain tightly sealed, and you can grip them firmly to stay safe.

Instead of barre:

Use a sturdy chair that doesn’t move or a kitchen counter for balance.

Instead of sliders:

Use a towel on a smooth floor or a piece of cardboard on a carpet. Paper plates also work well on almost any surface.

Bench location:

Push up to the floor for your chest presses. (Throw in a beach towel or blanket if you need extra padding.)


Training in the sand applies resistance, yet it can absorb the impact, and knees, helping your ankles, hips, and back. Exercise in the sand not only can help you burn more calories when you exercise, but it also has an impact on the recovery process. On Beachbody On Demand, plenty of equipment-free workouts help you work up a sweat while at home.

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