We are in the middle of summer, which means that a beach vacation or at least a weekend outing should be on your to-do list. It’s such a fun outing, whether you are by yourself or with the entire family. Although the beach adventure or vacation tends to be a relaxing outing, it is possible to pack some high-intensity interval training (HIIT) into the experience. The workout in this article is designed for the sand; just make sure you don’t get burnt while feeling the burn.
The sand is an excellent surface on which to workout. It actually provides resistance, meaning it makes your workout a tad bit tougher. Because the sand constantly shifts under your feet, you have to actively work to engage your muscles to stabilize yourself. These are the muscles that people typically fail to engage at the gym or on a paved surface. Additionally, the sand also provides a little extra cushion, which can be beneficial for those with joint pain. The high-impact nature of HIIT workouts can strain the joints, so doing these workouts on the sand reduces the risk of muscle and joint damage. Best of luck on the workout below!
Before you start your workout, look for firmer and level sand, or wherever it looks the most inviting. Start with a brisk walk or jog for about five or 10 minutes to elevate your heart rate. At that point, begin with Block 1 and work your way through Block 3. Continue reading to learn how to do the exercises.
Block 1
Complete each exercise in this block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat the block for two sets and then move on to Block 2. Make sure to rest for 60-90 seconds before starting Block 2.
Lateral Shuffles
Stand up straight with your feet hip-distance apart. Angle your upper body forward from the hips and bend the knees slightly. Hold your hands in front of you, bending your elbows as if creating the pose to catch a football. From this squatted position, step your right foot to the side, shift your weight to that foot, and then quickly follow with the left foot. Repeat four times to complete four shuffles to the right, switch sides, and then come back. Repeat for 30 seconds and then rest.
Lateral Bear Crawls
Being on your hands and knees with your hands directly under your shoulders and knees under your hips. Lift your knees about an inch or two off the sand, supporting yourself with only your hands and feet. Remain in this position and simultaneously step your right foot and right hand a few inches to the right, following suit with your left foot and left hand. Complete three more steps to the right, engaging your core throughout. Repeat four more steps to the left and then continue until 30 seconds has elapsed.
Block 2
Complete each exercise in the block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat each exercise twice and then move on to the next block, making sure to rest for 60-90 seconds before starting Block 3.
Broad Jump To Back Pedal
Stand up straight with your feet hip-distance apart and knees slightly bent. Use your arms to propel you as you jump forward as far as you can. Run backwards to your starting position and repeat. If you need a low-impact version of this, simply step one foot at a time as far forward as you can and then shuffle back to the start. Continue for 30 seconds and then rest.
Mountain Climber To Half-Burpee
Begin in a high plank position, keeping your hands directly below your shoulders. Engage your core to keep your body in a straight line. Complete four mountain climbers, driving your right knee to your chest while engaging your lower abdomen. Follow suit with the left knee, making sure to complete four reps per leg. Follow with a half-burpee. Jump your feet to your hands and land in a low squat. Lift your upper body up straight and then step back into the high plank. Repeat this cycle for 30 seconds and then rest.
Block 3
Complete each exercise in the block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat each exercise twice to complete the workout.
Forward Squat Jack With 180-Degree Jump Turn
Stand with your feet hip-distance apart and bend your knees. Jump forward as far as you can, using your arms to aid this effort. Land in a slightly squatted position and then jump-turn 180 degrees to face the direction from where you jumped. Repeat this cycle for 30 seconds and then rest.
High Plank Travels With Push-Up
Begin in a high plank position with your hands directly beneath your shoulders. Keep your body in a straight line and engage your core. Just as you did in the lateral bear crawls, simultaneously step your right hand and right foot to the right about one foot and follow suit with your left hand and foot. Complete three more times and then do a push-up. Repeat to the other side to continue the pattern. Continue this cycle for 30 seconds and then rest.
