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

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

Whether you’re aiming for six-pack abs by vacation, trying to incorporate gym time into your daily routine, or just looking for some fun new moves to shake things up, core work can be as challenging as it is beneficial to a healthy body and lifestyle. When your core is properly engaged, your performance improves in all aspects of fitness—you can run faster, balance better, and sweat harder than ever before, as your ab muscles stabilize the rest of your body.When it comes to engaging those abdominals and improving your overall fitness, there’s no easy way out, and banging out crunches on repeat is hardly the answer to a truly toned tummy. We’ve rounded up our favorite workout videos to give you a taste of the best exercises to incorporate into your ab routine, from boxing-inspired moves to ab-blasting circuits—we’ve even got a core-targeting yoga flow in the mix! Pick the circuit that suits you best, or mix and match moves from each video. You'll never have an excuse for skipping abs again. RELATED: 27 Fat-Burning Ab Exercises (No Crunches!). Photo: Erik Isakson/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.

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

Pin the full workout:


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

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