Beach workout

Be energised by the sun and sea with these 5 exercises.
Published 17 November 2015

Strength training & cardio exercises


Working out on sand engages muscles that wouldn’t usually activate on stable ground, as they have to work extra hard to maintain balance.

What you need

A beach towel and sunscreen.

The plan

Do each exercise for up to one minute. Repeat the circuit twice to three times a week, resting for a day between each session. To warm up, walk in the soft sand along the beach.

1. Hamstring stretches

Works: Legs

Using: A towel

How-to: Sit with one leg straight out in front, the other leg bent, foot to knee. Hook a towel around the extended foot. Keeping the leg and your back straight, toes flexed and core strong, pull your upper body straight down over the extended leg. Change legs and repeat.

woman doing hamstring stretches

2. Trunk rotations

Works: Abdominals

Using: A towel

How-to: Sit with legs bent, heels resting on the sand, leaning back slightly, holding the towel with both hands in front of you. Keeping your back straight, and your core engaged, gently rotate the towel to one side. Hold, then return to the centre. Repeat on the other side.

woman doing trunk rotations

3. Running

Do this for a cardio workout

Using: The beach

How-to: Start on the firm, level sand near the water’s edge. Depending on your fitness level you can jog slowly for a minute, rest, then jog back for a minute, or run fast for a minute, rest, then return to the start. For a more challenging workout, try running on the soft sand for a minute each way.

woman running

4. Triceps stretch

Works: Arms

Using: A towel

How-to: Stand with your feet hip-width apart. Position a towel behind one shoulder with one hand and grasp the bottom of the towel with the other hand. Stretch the triceps muscle on your upper arm by pulling the towel upwards with the top hand and holding the bottom firm with the other hand. Repeat on the other side.

woman doing triceps stretch

5. Ski jumps

Works: Legs

Using: A towel

How-to: Place the towel on the sand. Stand with your feet together, then jump sideways over the towel, pulling your heels up behind you, and land with your feet together. Jump back to the starting position and repeat.

woman doing ski jumps