Do This 30-Minute Beach Workout to Turn Up Your Calorie Burn

Get fit on the beach with this quick calorie-torching workout.

Change of Pace Walking Workout , Young woman running by the beach
Photo: Getty Images

Exercising on sand offers not only amazing views but also a huge calorie blast. A study in the Journal of Experimental Biology found that running on sand requires 1.15 times more energy than running on a hard surface. (So for a 150-pound person, a half-hour, three-mile run on the beach would burn around 403 calories, compared with 350 on a typical surface.) Plus, it's good for your joints—as long as the surface isn't too slanted (instability can be tough on your hips and cause muscle imbalances).

Try this 30-minute interval workout, courtesy of Zack Daley, trainer and training manager at Tone House, an athletic-based fitness studio in New York City. It features running as well as bodyweight exercises to improve total-body strength and is perfect for beginners and experienced runners.

Steps To Complete the 30-Minute Beach Workout

The 30-minute beach workout includes running and strength-building moves—that don't require weights—that you can complete, helping you get a quick sweat. Daley divides the beach workout into the following steps:

  • Warm-up
  • Two sets of push-ups and planks
  • Two sets of lunges and jump squats
  • Two sets of bear crawl
  • Two sets of toe touches, plank knee-to-elbows, and bicycle-crunch burnouts
  • Two sets of sprints

30-Minute Beach Workout

First, take 25 to 30 large steps from your starting point and make a mark in the sand. This will be your point of reference for the "down-and-back" portions of the workout.

The warm-up:

  • Light jog/run down and back two times
  • High knees down and back one time
  • Butt kicks down and back one time
  • Run down and back at about 60 percent of your top speed two times
  • 10 burpees
  • Lateral shuffle down and back two times, facing away from the water
  • Lateral shuffle down and back two times, facing the water
  • Skip down and back one time
  • Run down and back at about 80 percent of your top speed one time

The workout:

  • 15 to 25 push-ups
  • 10 to 20 plank walks (alternate from high plank to elbow plank and back)
  • Rest for 30 to 45 seconds and repeat the previous two moves
  • Walking lunges down and back
  • 20 to 30 jump squats
  • Rest for 30 to 45 seconds and repeat the previous two moves
  • Bear crawl down and back
  • Rest for 30 to 45 seconds and repeat the previous move
  • 15 to 25 toe touches
  • Plank knee-to-elbow (in high plank, bring your left knee to your left elbow, then the right knee to the right elbow; do 15 reps per side)
  • Bicycle-crunch burnout (keep going until you can't do anymore)
  • Rest for 30 to 45 seconds and repeat the previous three moves
  • Sprint down and back twice, aiming to reach your fastest speed

Your calorie burn: Approximately 285 (30 minutes of calisthenics for a 150-pound person).

Was this page helpful?
Related Articles