If you’re a passionate traveller like us, then you know that exploring and visiting big cities is exciting, but it can get overwhelming soon. It’s important to have a balance in everything you do in life, so you should treat travelling the same. What do you think about going to a tropical island filled with palms, great weather and endless sandy beaches? It’s a great way to re-energize yourself, relax for a bit and collect new ideas. You must be aware that these kinds of places don’t have many options usually when it comes to activities, but if believe us, the piece and relaxing vibe of these places will get you to another level. People who take care of their health know the importance of daily training in their life. They may be a sceptic as these secluded places usually don’t have many options when it comes to training. But wait! What about all of these beautiful sandy beaches around? It could be a perfect place for keeping your body fit and healthy. In this article, we would love to share with you an effective workout we love to do on the beaches around the world.
#1 Running Sessions
Running on the beach sounds interesting and believe us, it won’t get you bored soon. It’s the perfect way to get your body in shape and gives you a chance to explore the beautiful nature of destination. You don’t need any special equipment and there are no working hours, so you can go there and do your running session whenever you feel like to do it. It’s important that the beach is sandy as you don’t want to run on a bumpy surface which may lead to different injuries. Once we arrive at the place with many sandy beaches, we try to explore the majority of them.
Check out the best beaches in the place and organize yourself to have a time for a running session. The session itself doesn’t need to be a long one. It totally depends on your fitness level and schedule. Our recommendation is to get the beach running session done in the morning to fill your day with the energy and kickstart your day. A 30-minute session will do the job just fine, but if you don’t have that much time, you can even put in some sprint work. Try to complete 5 repetitions of 50 meters sprints followed by 50 meters jogging. Also, be ready for some muscle burn during and after the session as it’s more challenging for leg muscles to run on the sand.
So, you’re located in a secluded place filled with many sandy beaches? What could be a better activity than jump in the ocean and swim? You don’t need to pay a single dime and you can swim whenever you want. Swimming is the perfect activity for people who want to stay fit but don’t have much time available as the whole body will work against the water resistance. There are so much health benefits a short swimming session can bring to your body. Your endurance will increase as well as muscle strength, great control of body weight; heart rate will drop which means you’ll have more stamina and feel better overall.
The best way to complete an effective swimming session is by swimming in circles. For example, you can swim 10 circles 50 meters each and rest between a circle for two minutes. After each circle, you will feel your heart pumping hard and your muscles burning. Our advice is to always swim parallel to the beach as you don’t know how safe or unsafe is the ocean if you go away from shore.
#3 HIIT Body Weight Workout
HIIT workout is designed to be intense and effective in a short period which makes it ideal for people with busy schedules. HIIT approach combined with proper bodyweight exercises can bring you many benefits. You can do the training anywhere and you don’t need to have any special equipment as your body weight will serve as one. This kind of exercise will make you fit fast as you’ll be mainly performing compound exercises. It means the exercises will target many muscles in your body from a single movement.
The easiest and most convenient exercises everyone can perform on the beach are push ups, sit ups, squats and lunges. Each exercise has many variations you can perform once your fitness level matches the requirements. If you can find a tree or any bar around, that would be perfect as it enables you to perform a king of body weight exercises – pull up. Combine exercises and start with upper-body exercise following lower-body. That way your upper-body will take a rest and prepare for the next exercise while you’re performing lower-body exercises. We advise you to work out in the circles without any rest between exercises but be sure to take at least one minute of rest between circles.
Awesome Beach Workout Everyone Can Do
Now you have an idea that you can easily work out for free on the beach. We would love to provide you with an awesome, but effective beach workout which will suit you even if you have a busy schedule. Make sure that you warm-up before each session as you don’t want to end up injured. Also, stretching after the workout is very crucial and it won’t take you more than 10 minutes, but you’ll reap many benefits.
- 10-minutes of jogging as a warm-up
- 5 x 10 push ups
- 5 x 10 squats
- 5 x 10 sit-ups
- 5 x 10 walking lunges
- 5 x 50 meters of swimming
- 10-minutes of stretching as cool-down
Start the workout with a light jogging as a warm-up then continues with bodyweight exercises. Complete 10 repetitions for each exercise without the rest to complete one circle. Repeat the circle 5 times and make sure to rest between the circles for 2 minutes. After you’re done with the bodyweight exercises, it’s time to jump into the ocean and swim 50 meters for 5 times. Don’t forget to focus on stretching after the workout to avoid injuries and improve recovery rate.