Sand isn’t stable, and in case you’d never analyzed how this impacts your workout, here it is. The shifting sand (or pebbles) under your feet sends all muscles, from toes to abs, into a flurry of engagement to stabilize your body. But be aware, high-impact exercises should NOT be done by beginners new to working out on sand. Not paying attention could lead to injury. It’s also important to note, MOST people have trouble walking in sand. So you may as well be a fitness junkie and still have issues. We all have to start somewhere. If you’re not ready for burpees, get your behind out there for just a walk.
Beach runs are excellent for toning up flabby calves. The sand forces your body to work harder to stabilize itself. Running on sand burns up to 60 percent more calories per hour versus flat surfaces. It’s possible to burn up to 360 calories during a thirty-minute run. A minimalist trail running shoe might be more comfortable for beach runs than your regular shoes. Check out this link for a list of the best running shoes.
They’re hard we won’t lie to you. This move, common in HIIT, needs your entire focus as you explode up, all while pulling the knees in at the height of jumping. Do sets of tuck jumps for 15 minutes and you’ll burn around 111 calories. The move strengthens your core and improves your overall fitness ability.
Around the World Lunges
Ever done lunges on a Bosu Ball? This next set of moves will make your Bosu Ball days seem like child's play. Start by working one leg four times over. Lunge forward, sideways, back, the other side. Do that same set of motions all over again with the other leg. Repeat. Repeat. Repeat. By the time you leave the beach for the pavement, it'll feel like walking on clouds.
A 150-pound person will burn roughly 216 calories for an hour-long volleyball match. But move the game onto the sand and that person will burn up to 576 calories in an hour! If transitioning from an indoor court to the outdoors do research first. Some minor adjustments will make your time in the sand feel natural. AVP, one of the leading organizations in volleyball, reminds you to think middle, high at all times when playing beach volleyball.
Weighted Walk (Rucking)
This one's fun— err, really challenging, but still a fun concept. Instead of carrying dumbbells to the beach, take an empty backpack to fill with sand. One to three miles should do it. Rucking can burn three times as walking without the added weight at the same pace. Or move the backpack, to the front of the body. Do short bursts with more sand to make it a part of HIIT training.
As if the shifting ground wasn’t enough, let’s add some resistance. Try walking at various depths to determine what feels good. Are you going ankle-deep? Mid-shin? Thigh deep? All the way in?
The moment your barre/ yoga/ pilates instructor tells you to move into a plank pose is horrendous. So why would you be willing to increase the torture levels by doing it on the beach? How about for the gorgeously toned arms and burning fat off of your body? A normal plank will burn around 2 to 5 calories per minute. Planking on sand will require more muscle activation and thus a higher calorie burn.
SUP Paddling (Touring)
Paddling for 30 to 60 minutes without lazying-about has the potential to burn 354 to 708 calories per minute, says Flashpack.com. And honestly, an hour sounds like a lot, but it’s going to fly by as you take in the scenery.