When people think of the beach, they mostly think about soaking up some sun. But if you’re the type who wants to get a good workout while you’re on vacation, you’ll find that working out on the sand and under the sun can be a fun thing to do. And because working out helps the body feel good, it will help you relax more on your vacation.



So grab a bottle of water, put on some sunscreen, and try out these workout routines on the beach.

Go running barefoot on the sand

You’d be surprised how hard it is to run on the sand on your bare feet. This is because running shoes usually cushion’s your feet, making it easier for you to run. On your bare feet, however, many muscles and ligaments on your feet will be activated. With this workout, you’ll be able to stabilize your foot in ways that can’t be done on the pavement or even the treadmill. Just keep in mind that you might not be able to run as far or for as long as you normally could, simply because running on the sand will be more intense.

Try this combination of sand to sea exercises

You’ve got access to the beach, so you may as well make the most of the water’s workout potential. Start by running to the water and begin swimming when the sea is deep enough. Do 20 strokes before turning around to swim back and, finally, run out of the water.

When you get to the shore, start doing a series of bodyweight exercises of your own. You can do sit-ups, planks with shoulder taps, reverse lunges, and end with burpees. Once done, run back to the water again to repeat the entire process.

Tip: This routine becomes more fun when done with a friend. You can take turns doing exercises in the water and on the shore.

Intensify workouts with the water

If you’ve got an aerobic exercise routine on hand, you’re going to love doing it on the sea. Squats, skaters, lateral lunges, and even jumping jacks are a lot harder when done in the water. To make the most of these exercises, make sure there’s water up to your waist for maximum resistance.

You can work your core as well. Doing high knees in the water serves as crunches in the water. You can do the high knees standing or while walking around in the water. It can be tiring because of all the added resistance, but it’s a fun twist to a typical aerobic workout.

Do headstands

Headstands can be tough for beginners, but they can be a good workout because of how the pose activates the core muscles while improving your balance. If trying them on the concrete floor scares you, practicing on the soft sand might prove helpful. Many people swear that they learned how to do headstands by practicing on the beach.

Tip: The sand can be too hot under the sun. You might want to try putting down a towel before practicing your headstands. Make sure to pat the space until the sand underneath is levelled.

Exercise while relaxing

Lounging around can be relaxing, but if you want to get in a good number of exercises, you can try exercising every time you stand up or shift. A good number to start with is 10-12 pushups or sit-ups, making sure to alternate between the two. There is a lot of floor and bodyweight exercises that you can add to the regimen as well. The good thing about this is that it won’t even feel like much of a workout because you get to relax in between. But when you’re done with the day, you’d be surprised at how many sets you got in by just lounging around.

Play beach sports

The good thing about sports is that they will always give you a good workout. Fortunately for you, the beach has all kinds of sports that you can try. This idea is especially good for groups, letting everyone have fun while getting a good workout.

Games like paddleball, Frisbee, or football can be fun by the beach. They’re easy to set up and can be played by any number of people. For an added workout, you can play the game at the edge of the shore so that you get to wade or swim into the water when the ball gets thrown into the sea.

Of course, volleyball will always be an all-time favorite beach sport. Not only does it give you a good workout, it helps you work on your hand-eye coordination as well. To many, volleyball is considered both metabolic and strength training. The intensity of the sport also has a lot of health benefits. Plus, it’s a great way to bond with family and friends through friendly competition.

If you want something that gets you wet, keep an eye out for what’s available in your area. Most resorts offer kayaking and paddleboarding, both of which can really give your body a good workout while having some fun in the sea.

Do sprints

Pick a couple of landmarks in the area that you can run to and from. It could be a rock on the beach or the lifeguard station – anything that you can mark as points A, B, C, and so on. Then, either on your own or with a friend, sprint from one point to the other for an intense workout.

Or Why Not Just Walk Around?

Whether you’re just strolling along the beach alone or with a friend at any pace or doing walks in the water for added resistance, taking the time to move around while enjoying the fresh air can do wonders for your health. Plus, you get to look around and enjoy the scenery, and that’s what a vacation is all about, right?

So why not get fit while you’re at the beach? It’s a fun and healthy way to spend your free time there.