HIIT Workout on the Beach

Oh, the struggle is real and very sandy. If you’ve ever done a workout on the beach, you know how much it sucks and works. It’s no joke trudging through the sand as it shifts and changes while walking on it, making it an excellent place to exercise as it engages various muscles. 

Before we get sandy and sweaty with this HIIT workout on the beach, here are a few tips:

• Use the sand to engage all those muscles to give you the best total body beach workout possible. 
• Focus on getting your heart rate up for some efficient cardio. 
• Take minimal breaks, try and do this as fast as you can. 
• Focus on moving and powering through. 
• Bring a mat or towel if you don’t want to lay in the sand. 
• Bring sunscreen! 

Workout 1A: 

1.) Sprint – 10 Seconds

• Run as fast as you can in a straight direction. 

2.) Burpees – 5 Reps

• Stand shoulder-width apart with your weight in your heels and your hands at your side.
• Start lowering your body into a squat and then place your hands on the ground in front of you.
• Put your weight onto your hands and jump your feet back, landing in a plank position.
• *If you can,* do a push-up.
• Jump your feet back where they land outside your hands.
• Explode through your feet to jump into the air, reaching your arms up, landing back down to repeat. 

3.) Body Weight Squat Hold – 20 Seconds 

• Stand should-width apart and arms relaxed.
• Begin by flexing your knees and hips, sitting back with your hips.
• Keep your head and chest up and push your knees out. Go as low as you’re able.
• Imagine you’re sitting in a chair and hold the position.

4.) V-ups – 10 Reps

• Lie on the ground with your legs and arms fully extended.
• Keep your legs straight and lift them up, at the same time, raise your upper body off the floor to reach for your toes with your hands.
• Squeeze your abs as you reach for your toes.
• Slowly lower back down to start position and then repeat.

Repeat the 4 exercises 10 times in Workout 1A before moving on to Workout 1B.

Workout 1B: 

1.) Sprint – 20 Seconds

2.) Squat Jumps – 10 Reps

• Stand should-width apart and arms relaxed.
• Start by doing a regular squat, then engage your core and jump up explosively. 
• Land softly and go right back into the squat completing 1rep. 
• Repeat

3.) Sprint – 20 Seconds

4.) Rest – 30 Seconds

Repeat all 3 exercises.

You’ll do 15 sets and 230 reps! It sounds like a lot now, but when you find your groove in the workout, you’ll be able to complete it no problem. 

Enjoy a dip in the water when you’re done.