Beach Workout

Whether you are lucky enough to live on the coastline or are a car ride away, a beach workout every now and then is a great way to increase variety in your workout regime and to challenge the body.

Not only will the sounds of the waves let your worries wash away, but the salty air and fresh breeze will leave you feeling like a new and improved version of yourself after your workout. 

Try these simple exercises along the beach, the best part is no gym equipment is required. You may decide to go bare foot or wear runners, but there is something truly delightful about having your toes in the sand.

What you need:

  • Water bottle

  • Beach towel 

  • Sunscreen


  1. Sand Ski Lunges: Standing with both feet hip width apart step one foot back behind you to the side, sink into your lunge at an angle and then switch sides continually. 20 reps.

  2. Sprints: Draw 2 lines in the sand around 50 metres apart, sprint from one end to the next 6 times before resting. Repeat for 3 rounds.

  3. Sand plank: Either directly on the sand or on your towel, lay flat on your stomach, pressure your forearms into the floor as you tuck your lower abdominals into a low plank. Aim to hold for 30 seconds -1 minute. You may wish to lift a foot to increase the difficulty or try a one arm plank by moving one arm into the centre and placing the other behind your back.

  4. Lunges (in hard sand): Find some nice flat hard sand close to the shore. Walking in a straight line, step into your long lunge, bending into the back knee at 90 degrees and ensuring the front knee doesn’t go past your toes.

  5. Dune Hill Runs: If your local beach has some dunes, hit them up for some hill runs. Run as fast as you can up the hill and jog back down. This is great for the hamstrings and calves.

  6. In and out squats: On a flat area of sand (hard-easier or soft-harder) stand hip width apart with the toes slightly pointing outwards. Push the hips back towards the floor into a squat then as you rise jump the feet in then out again and repeat the squat. Continue for 20 reps.

  7. High knees: Simply draw the knees to rib height as fast as you can, alternating between each one. If you find this too high impact, don’t jump and just lift one up and place it down then do the other side in a slower manner.

  8. Windmills standing in the sand. Standing with the feet wide, toes pointing outwards, bring the arms wide above the head and twist the torso with abs activated as the left hand goes to the right foot and vice versa, coming up and twisting towards the other side each time.

  9. Buried feet squats: Using some wet sand, dig a little hole, bury your feet up to your ankles, hip distance apart. Shoot the hands out long in front of the body and lower down into a squat position, getting as low to the floor as possible, feel the glutes burn.

  10. Crunches on towel to finish: to finish off your sandy, sweaty workout, lie flat on your beach towel and with the feet firmly placed on the floor, lower back flattened, hands behind the neck for support, curl the chest towards the knees and lower back down. complete 20 crunches 3 times.

If that seems like hard work, try beach yoga instead. Simply roll out a towel or mat, get your socks off and get saluting to the sun. Not only is yoga a great way to relieve stress and tension in the body, but it can help you work up a sweat in front of a calming ocean as you watch the sun rise over the horizon.