Ahhh, the beach! One of the most relaxing places known to man! You won’t catch us passing up a day of laying on the sand, listening to the waves crash, and sipping on a Piña Colada as the sun beats down. However, though quite enjoyable, soaking up the sun and drinking empty calories is not the best way to maintain that beach bod you worked so hard for. We would never suggest that you sacrifice your well deserved beach day or beach vacation, but we do have some ways to have fun in the sun and work off those pesky calories. Plus, there’s nothing better than jumping in the water after a butt kicking workout.
Go For a Run
The beach is the perfect place for a run — the view is always beautiful and the cool ocean breeze is a great cool down. Reports also show that running on sand burns 1.6 times the calories you would burn running on a road or track. Yes, running on the beach can be very challenging, but don’t let that scare you. It only has to be as challenging as you want it to be. For a more mellow run, run close to the waters edge during low tide, the sand will be packed (making it similar to a hard surface) and easier to run on. For a more intense workout, try running on deep, dry sand, away from the waters edge. It won’t take long for you to feel the burn. Be sure to wear your bathing suit or athletic gear that you don’t mind getting wet — you will definitely want to jump in the water after a workout like this! Check out these awesome tips for beach running.
Yoga and the beach go hand in hand. The relaxing environment is perfect for a little time on the mat. If you are planning a day at the beach, don’t hesitate to bring your mat. Extra points if you get your friends to join in! It’s a great way to stay active on the beach without overexerting yourself. Afterward you’ll feel refreshed, renewed, and centered. Check out this beach yoga sequence for a little inspiration. There are also many studios that offer classes on the beach, some are even donation based.
Body Boarding & Boogie Boarding
If you frequented the beach as a kid, chances are you broke out the boogie board once in a while. Turns out this age old beach activity is also an amazing way to burn calories (about 200 an hour) and keep you fit. Boogie boarding doesn’t necessarily require the same level of skill that surfing does, yet it still provides that thrill of riding a wave to the shore. This activity requires a lot of paddling, which is a great way to keep your arms toned and tank-top ready. Forgot your board at home? No problem! Give body surfing a try, it’s the same concept, just without the board.
Stand Up Paddle Boarding
Stand Up Paddle Boarding (or SUP) is an amazing way to get out into the water and work just about every muscle in your body. It’s a low impact, full body workout that can help improve your balance and endurance, among many other health benefits. After a paddle boarding sesh surrounded by the peaceful ocean, there’s no way you could be in a bad mood. Take a much deserved nap on the sand and congratulate yourself for a hard day’s work. Many beaches have paddle board rentals nearby or even classes you can take. Rather go off on your own than take a class? Check out this quick paddle board tutorial.
Beach Volleyball is a classic beach activity, but we often forget about it. Don’t pass by those nets next time you’re heading down to the water. Gather a group of friends, grab a volleyball and play a few quick games. You can burn 350 calories in just 30 minutes of playing volleyball in the sand! It’s the perfect way to burn calories fast, so you’ll have plenty of time to lay out with your favorite book guilt-free.
HIIT on the Beach
Make the beach your personal gym! Take your favorite HIIT workout to the sand. Not only does this give you a much needed change of scenery (especially if you’ve been sticking to the gym), the resistance created by the sand will give you an extra challenge and take your HIIT routine to the next level. The beauty of HIIT is that there is no equipment required, making it a perfect beach day workout. All you need is yourself, a little motivation, and a good playlist of course. Check out these HIIT Workouts that are perfect to try this summer.
Beach Paddle Ball
Paddle Ball is one of our favorite beach games and it just happens to be a surprisingly easy way to burn calories without even realizing it. You can burn anywhere from 300-350 calories in one hour of playing this simple game. Running, jumping and diving for the ball in the sand works just about all your muscles and is a great cardio workout. Keep momentum going by challenging each other to run for the ball — it’s no fun if you don’t have to work for it! If the conditions aren’t too choppy, take the game to the water for a little extra challenge.
While Bocce Ball isn’t known for its high intensity, it’s a fun and engaging way to get everyone up and active at the beach. Think of it as a cross between horseshoes and bowling. The beauty of it is, the beach is your court. To make it a little more interesting and intensive, get creative and find ways to incorporate quick exercises and running into the game. Here are some basic bocce ball rules for the beginners out there. There’s a lot of ways to customize and add your own (calorie burning) rules!
Don’t forget, going to the beach and lounging is fun, but you won’t regret it if you go prepared with some awesome beach activities. Plus, you won’t feel guilty about all the time you spend laying out!