Training on the Beach: Exercises and Benefits

Workout on the beach

Leave dumbbells, kettlebells, resistance bands at home, without needing them. Everything that nature offers becomes a real gym. Especially in the summer. The great outdoors, like the shore and the beach, can provide a considerable number of tools and equipment for training and organize circuits for an effective workout. The water, sand and stairs that are often found on beaches turn into the best possible gym.

You can opt for circuits of 12-15 minutes, choosing 4 exercises and performing them for 30 seconds - with 30 seconds of rest -, 3 times, or performing each exercise for a full 3 minutes. Or, again, focus on a single exercise, or run. 

When and where to train

The advice is not to train never during the hottest hours of the day or immediately after breakfast or lunch, that is when the temperature is too high, and during the digestive phase. The ideal moments are: early in the morning and in the evening, at sunset. A effective workout can last from 30 to 60 minutes. After the workout, refresh your body with sea or shower water and rest in the shade to lower your body temperature.

The ideal places to train on the beach I'm there seashore, the shore, and the dry sand, ventilated areas ideal for not suffering too much from the heat. However, it is necessary that there is not too height difference in the sand between the right foot and the left foot, that there are not too many stones and shells to avoid cuts in the feet and hands.  

Working out on the beach also helps you stay on your toes. 

Exercises to do on the beach

The possibilities of training on the beach are very different, depending on the conformation of the ground in which you train, and on the fitness goals set. 


Burpees may not seem challenging enough, but doing them in the sand softens the landing and makes pushing more difficult. The stabilizer muscles are stressed moderately.


The sand can be the ally of the workout. Assume a plank position. Hold that position and slide your feet over the sand until your knees are bent towards your chest. Slip out. Repeat 20 times for 2-3 sets.


The simplest exercise on the sand is the best: running barefoot. Normally, the foot relaxes momentarily to take the shape of the surface, then stiffens to push the body forward. But the soft surface of the sand forces the foot muscles to be more responsive.

Run in the water it is a good workout because of the resistance of the water. Running into the water at chest height. Turn around; run back in the wake you just created, battling the waves without falling. The return journey to the shore is even more challenging.

Race on the spot, lifting each knee as high as possible with each stride. Perform 20 seconds on each side; repeat 3 times. Also perform head kicks, focusing on pulling the heel to the hamstring.


Immerse yourself in the water up to your waist and jump as high as possible. The muscles will have to overcome the resistance of the water. Jump for 20 seconds; then rest for 20 seconds. Do 3 to 5 sets.

Circuit of 10 Exercises

Completing a circuit on the beach helps to work the entire muscles. This workout consists of 10 exercises, it is easy and also suitable for those who approach the workout by the sea for the first time.


  1. Squat
  2. Alternating leg opening on the standing side
  3. Jumping Jack 
  4. Back right leg lunge with high knee lift  
  5. Back left leg lunge with high knee lift
  6. Push up with knees resting 
  7. Plank twist 
  8. Buttocks bridge 
  9. High plank with alternating leg raises  
  10. Leg Raises 

Run from 15 to 20 repetitions for each exercise. Rest 20 seconds between each exercise. Complete the round of 10 exercises and rest approximately 1 minute between rounds. Try repeating for 3-4 rounds. 

Walking on the beach is also very beneficial. 

On the beach you can also do towel exercises and even those to get a six pack.

Equipment and clothing

When training on the beach, it is advisable to wear a breathable clothing in technical material, such as tops and shorts. Remember a hat to protect your head e sunscreen to avoid sunburn. Bring water and energy drink to replenish lost fluids, headphones and smartphones to listen to music, and a towel. For most exercises, it is best not to wear shoes and perform the exercises barefoot.


Training in seawater is also very effective.

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