Are you going to lay on the beach this weekend? Go early and kick-start your day with one of these workouts that you can perform on the beach, in your bikini.

Workout 1: Jogging in the sand

Jogging at a slow pace stimulates your metabolism. When you accelerate every few minutes for about 30 seconds, you also on your stamina and heart health. An additional benefit of jogging in the sand is that you train your legs – especially your calves – as the sand creates more resistance.

Jog 20-30 minutes barefoot, alternating wet sand with dry sand.

Please note that if you’re untrained, do not choose a hot day to start jogging, as especially jogging in the heat comes with risks.

Tip: read more about running in the summer heat

Workout 2: Body weight exercises

Perform different series of exercises with your own body weight, consisting of 3 sets of 15 repetitions. Rest for 30 to 60 seconds in between. The following series of exercises targets your entire body and are perfect for a beach workout:

– Squats
– Lunges
– Burpees
– Push-ups
– Mountain climbers (perform 3 sets of 30 seconds of work per set)

Workout 3: HIIT

This workout provides you with maximum fat burn and stimulates your stamina. You’ll also benefit from a generous afterburn.

HIIT is a combination of the above workouts. Here’s how it’s done:

– Run 1 minute on average tempo and perform 15 squats.
– Run 1 minute on average tempo and perform 15 lunges.
– Run 1 minute on average tempo and perform 15 burpees.
– Run 1 minute on average tempo and perform 15 push-ups.
– Run 1 minute on average tempo and perform 15 mountain climbers.
– Rest 30 seconds.
– Repeat the above schedule 2-3 times.

If you are trained, you may want to run faster and/or longer and/or perform more repetitions of squats, lunges, burpees, push-ups and mountain climbers. You may also want to skip the 30 seconds rest after the first schedule repetition and only take your rest after repeating the schedule the 2nd time.

beach workout
Not exactly what I meant with body weight training, but this ia an optional training method anyhow. (c) image: Alex Dram/Flickr cc

Note: if you go for a workout at the beach, start your workout early when the sun is not yet at its strongest. Protect your head with a cap against heat stroke, drink enough water and use a decent spf. Furthermore, untrained exercise in the heat is not recommended.


Do you ever workout at the beach?

(c) 1st image: Demetri Doumatris/Flickr CC


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Hey! I'm Angela; a 30-something mommy and a now REAL #fitchick, digi nerd, photo & film shooter hobbyist, MSc specialized in Health Education, marketingspecialist and an international fashion model for 20 years. I've worked for eg. Viktor & Rolf, Nivea, Escada, Elle, Vogue and Glamour.

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