9 Best Beach Workouts to Get Fit and Have Fun in the Sand

Summer is a great time to get active, and what better place to do it than at the beach? Exercising at the beach is a great way to embrace stunning views, fresh air, and fitness that’s also fun. 

Not only can you soak up the beauty of nature, but you can also achieve a full-body workout that's fun and challenging. Whether you're a fitness enthusiast or a beginner looking to try something new, these beach exercises will help you get fit and have a blast in the sand. 

This article will explore the nine best beach workouts (and how to do them!) for an invigorating summer fitness routine. We'll also unpack the many benefits of beach workouts and a few safety considerations to keep in mind.

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Key Benefits of Beach Workouts

The benefits of working out on the sand go beyond the picturesque views. Research shows that training on an unstable surface like sand can engage more muscle groups, improve endurance, and increase joint mobility. 

Some of our other favorite benefits of beach workouts are:

• Increased difficulty: The sand makes it more difficult to move, which can help you burn more calories and build muscle.
• Reduced impact: The sand absorbs impact, which can help protect your joints.
• Improved balance: The uneven surface of the sand can help improve your balance and coordination.
• Increased range of motion: The sand can help you improve your range of motion by forcing you to move through a wider range of motion.
• Increased muscle recruitment: The sand can help you recruit more muscle groups, which can lead to greater strength and endurance.
• Increased enjoyment: Working out on the beach is a great way to enjoy the outdoors and get some vitamin D.

Aside from the physical advantages, exercising in natural outdoor environments like the beach enhances overall mood and self-esteem. Embrace the beach not only as your workout space but also as a source of positivity and rejuvenation.

Safety Considerations for Beach Workouts

While beach workouts offer many advantages, exercising safely under the sun is essential. A few important things to keep in mind:

• Stay hydrated. The sun and sand can dehydrate you quickly, so drinking plenty of fluids before, during, and after your workout is important.
• Dress appropriately. Wear light, loose-fitting clothing that will help you stay cool.
• Protect yourself from the sun. Wear a hat, sunglasses, and sunscreen to protect yourself from the sun's harmful rays.
• Wear proper footwear. Slipping and falling is a risk on the beach, so wearing shoes with good traction is important.

Lastly, warm up before beginning your beach workout to prepare your body for the challenges ahead (and help prevent injuries). 

Warm-Up Exercises on the Beach

A successful beach workout begins with a proper warm-up. A bit of light jogging and mobility work prepares the muscles for the main workout, reduces risk of injury, and improves overall performance.

Here are a few of our favorite warm-up exercises to get your blood flowing:

• Jumping jacks: Stand with feet together, jump, spread legs, arms overhead, land softly, and repeat.


• High knees: Stand with your feet together and raise your knees up high, alternating between each leg.


• Butt kicks: Stand with your feet together and kick your butt back with each leg, keeping your knees high.


• Arm circles: Stand with your arms at your sides and make large circles with your arms, first forward and then backward.


• Push-Ups: Lower yourself into a plank position, with hands on the ground shoulder width apart and legs straight back. Lower your upper body to the ground and lift back to the starting position.

After a few invigorating warm-up exercises, it's time to take your workout to the next level with our nine favorite beach exercises.

Main Workout: 9 Best Beach Exercises

Get ready to dive into the ultimate beach workout experience with these nine fun and effective beach-themed exercises. From surf burpees to sand bucket side bends, these workouts will have you feeling the burn while enjoying the sun, sand, and sea.

1. Surf Burpees: Channel your inner surfer with this full-body exercise. Begin with a squat, kick your feet back to a plank, perform a push-up, jump your feet back to a squat, and finish with an explosive jump.
2. Fishy Flutter Kicks: Engage your core while lying on the sand. Lift your legs 6–8 inches off the ground and perform flutter kicks by alternating kicking each leg up and down in a controlled motion.
3. Sand Bucket Side Bends: Grab a bucket of sand and stand tall. Hold the bucket in one hand and perform side bends by lowering the bucket towards your side, targeting your oblique muscles. Switch sides and repeat.
4. High Knee Splash: Boost your heart rate by racing across the sand with high knees. Engage your core and lower body as you alternate lifting your knees towards your chest with each step.
5. Sea Huggers: Stand on the sand and embrace the sea view with a repeated hugging motion. Engage and stretch your chest, shoulders, and arms by extending your arms out and bringing them back together in front of you.
6. Goblet-full-of-Sand Squats: Hold a sand-filled bucket close to your chest in a goblet position. Perform squats by lowering your hips back and down as if sitting in a chair, then stand back up while keeping the bucket close to your body.
7. Crab Walk: Get down on all fours in the sand with your hands and feet on the ground. Engage your abs, shoulders, and glutes as you "walk" like a crab by moving your right hand and left foot forward, then left hand and right foot.
8. Crab Toe Touches: Elevate the crab walk by adding toe touches. As you move like a crab, bring your right hand to touch your left toes and then your left hand to touch your right toes, engaging your entire body.
9. Butterfly of the Sea: Cool down by enjoying a gentle butterfly stretch in the sand after your workout. Sit down, bring the soles of your feet together, and gently press your knees towards the ground while gazing into the distance at the horizon.

Make the most of your time on the beach with these exhilarating beach-themed exercises that will strengthen your body, boost your energy, and leave you feeling invigorated. Embrace the spirit of summer or vacation, and let the beach become your playground for fitness and fun.

Beach workouts offer a unique and enjoyable way to get fit and have fun in the sand. The sandy terrain challenges your muscles, while the breathtaking surroundings and vitamin D will help to enhance your mood. 

Don't miss the opportunity to try a few of these beach workouts next time you're near the surf. Soak up the sun, feel the sand between your toes, and embark on a journey of fitness and adventure on the beach.

And if you want to stay in stride with your traditional training while traveling, remember that the PF Black Card® offers access to all Planet Fitness clubs worldwide. 

Looking for more specific guidance for your beach workout? Get started now on the PF App with hundreds of detailed exercise recommendations for free!