You are currently viewing Challenge Your Whole Body with this Beach Workout – No Equipment Needed!

Challenge Your Whole Body with this Beach Workout – No Equipment Needed!

  • Post author:
  • Post last modified:September 25, 2023

Want access to the finest cardiovascular and strength equipment without spending a single penny? One word: sand.

Walking or jogging on the sand is a completely straightforward way to enhance the intensity of your cardiovascular workout without raising your incline or increasing your speed. By stepping on loose sand instead of solid ground, you’ll be exerting more effort (and therefore gaining more advantages). Because sand grains constantly move, “your nervous system must recruit additional muscle fibers in your legs, hips, and torso in response,” explains Rocco Bergin, a trainer for the Sports Center at Chelsea Piers in New York City.

Furthermore, the soft surface absorbs more energy, so instead of experiencing a helpful rebound effect as you would on pavement, you sink deeper and your muscles have to stay engaged for longer to propel yourself forward. “You’re compelled to exert more effort to move,” adds Martyn Binnie, Ph.D., a performance scientist of rowing at the Western Australian Institute of Sport. The result: Performing a beach workout on the sand can help you burn up to 50 percent more calories per minute compared to doing the same routine on pavement or grass, according to Binnie’s research.

Additionally, because sand absorbs some of the impact, “it also diminishes strain on your joints,” explains Binnie. His research revealed that the impact on sand is about four times lower compared to firmer surfaces, which can result in significantly less post-workout inflammation and muscle soreness. This remains true even as you increase the intensity of your exercise, he says. The added benefit is that you’ll recover more quickly after a challenging session and be prepared to return to the sand for your next beach workout session.

Bodyweight Beach Workout to Challenge Your Cardio and Strength

Ready to elevate your fitness routine to the next level without leaving your joints in pain? Give the following beach workout a try, which combines running with bodyweight strength and agility exercises.

If you’re new to beach workouts, there are a few essential pointers you’ll want to bear in mind. First, begin on wet sand, as it’s more solid and provides a more stable foundation of support, according to Binnie’s recommendation. Also, ensure that you perform the exercises in this beach workout on level sand. Running and jumping on an incline, as you would along the shoreline, puts your body in an awkward position, which could raise your risk of injury, warns Binnie. As for footwear, wear sneakers when the sand is coarse, cold, or hot. Otherwise, you can go barefoot.

You’re receiving identical advantages from the exercise irrespective of the approach, therefore establish your selection based on convenience.

How it operates: Accomplish each phase of the seashore exercise as instructed, taking breaks for rest as required.

What you’ll require: A spacious, sandy region

1. Warm-Up

Prime your body for the seashore exercise with a lively stroll or a simple jog for 3 minutes.

Then execute each movement below for 30 seconds. Repeat the sequence twice for a total of 4 minutes.

  • Run at a moderately swift pace.
  • Side shuffle with right foot leading.
  • Side shuffle with left foot leading.
  • Jog in reverse.

Afterward, run at a moderate pace for 3 minutes.

2. Plyo AMRAP Circuit

Perform 15 repetitions of the plyometric routines below. Repeat the circuit as many times as possible within 2 minutes. (Unfamiliar with the AMRAP-style workout? Here’s your comprehensive AMRAP workouts guide.)

Tuck Jump

A. Stand with feet slightly wider than hip-width apart, toes turned slightly outward, and hands clasped in front of the chest.

B. Inhale deeply, sinking back into the hips and bending the knees until the thighs are parallel or nearly parallel to the floor, maintaining an upright chest and preventing the back from rounding.

C. Exhale forcefully, pushing through the feet and leaping as high as possible, swinging the arms and bringing the knees toward the chest.

D. Land softly and swiftly lower into a squat for the next repetition.


A. Stand with feet shoulder-width apart, knees slightly bent, and elbows bent, with hands in front of the chest.

B. Laterally jump to the right and balance on the right leg as the left leg crosses behind the right, ensuring that the left toes remain off the floor.

C. Leap swiftly to the left, balancing on the left leg as the right leg crosses behind the left, ensuring that the right toes remain off the floor. Repeat, alternating sides.

Broad Jump

A. Stand with feet hip-width apart, knees slightly bent, and arms at the sides. Engage the core.

B. Swing the arms backward rapidly while bending the knees even further, then explosively jump forward while swinging the arms forward.

C. Land gently with bent knees and arms extended in front of the chest. Lower the arms back to the sides and swiftly backpedal to the starting position.

3. Run

Run at a rapid pace for 3 minutes. (Ensure you keep these pointers for adequate running form in mind.)

4. Primary AMRAP Circuit

Perform 15 repetitions of each exercise listed below. Repeat the circuit as many times as you can within a 2-minute time frame.

V-Sit Crunch

A. Sit on the ground with bent knees, flat feet, and hands on the sand beside your hips. Lean back slightly, raise your bent legs, and extend your arms forward with palms facing upwards. This is your starting position.

B. Extend your legs forward while leaning your torso back until your mid-back touches the ground and your shoulders and legs hover above it.

C. Activate your core to lift your mid-back off the ground, curl your legs inwards, and return to the starting position.

Plank Up-Down

A. Begin in a table-top position on the floor with your hands directly beneath your shoulders, your knees bent and directly beneath your hips, and your feet hip-width apart.

B. Lift both knees off the floor and straighten your legs, coming into a high plank position on your palms. Squeeze your glutes together and engage your core. Push away from the floor and maintain a straight line from your head to your heels.

C. Keeping your hips square, lower your right elbow to the floor, followed by your left elbow, coming into a forearm plank. Place your right hand under your right shoulder, then your left hand under your left shoulder to return to a high plank position. This counts as one repetition. Continue alternating sides.


A. Lie flat on the floor with your lower back pressed against the ground, your legs fully extended, and your arms resting at your sides. Interlock your fingers and place your hands behind your head. With your core engaged, bring both knees towards your chest, lifting your shoulder blades off the ground.

B. Straighten your left leg to approximately a 45-degree angle from the ground while simultaneously rotating your upper body to the right, bringing your left elbow towards your right knee. Ensure that your ribcage is in motion, not just your elbows.

C. Bring your left knee back up towards your chest and return your torso to the starting position. Then, switch sides and repeat the movement. Keep alternating in a “pedaling” motion.

5. Jog

Run at a rapid pace for five minutes.

6. Running Drills

Perform each exercise listed below for 30 seconds. Repeat the circuit twice.

  • Run at a rapid pace.
  • Perform a side shuffle with your right foot leading.
  • Perform a side shuffle with your left foot leading.
  • Run backwards.

7. Burnout Circuit

Perform each exercise listed below for 30 seconds. Repeat the circuit one more time.


A. Run as fast as you can.

Bear Crawl

A. Stand with your feet hip-width apart and your arms by your sides. Lean forward, place your hands about 3 feet in front of your feet, and bend your elbows and knees slightly. Keep your hips back, similar to a downward dog pose.

B. While engaging your core and keeping your hips back, take a controlled step forward with your right arm and left leg.

Then, proceed with the left arm and right leg. Keep going, switching sides.

8. Calm Down

Stroll or run for 3 minutes. After that, complete the beach workout with these five stretches after exercising.

Thank you for your input!