Tired of working out in closed gyms? Looking to get some fresh air and burn more calories? Want to leverage the best of your cardio training? Then beach workouts may be the right option for you! With beach workouts, you can burn more calories in less time – all under the blue sky with a supply of fresh air

Benefits of working out on the beach
Beach workouts have lots of advantages compared to workouts in a closed gym. Exercises at the beach are low impact, which is different from the same type of exercises done on a firm surface in a gym. The lesser impact on the joints and muscles helps you to recover faster than on a firm surface, making you ready for the next round of workout. You can burn more calories when you work out on the beach because you have to push yourself more against a loose surface. All your smaller muscles of the legs and trunk need to work against the resistance. Your body has to do more work in a shorter time, giving you the best results in calorie burn.

Warming up
Outdoor workouts demand more hydration, flexibility, and protection from fatigue and injuries. A good warm up will do just that. Start by doing shoulder width push-ups (20 reps), free squats (20 reps), walking lunges (20 reps), jump rope (for three minutes), and jumping jacks (for one minute). Whatever exercise you do for the day, this warm up will ensure that you have adequate oxygen supplied to your muscles. Remember to do these exercises slowly to gain momentum.

So, here are five popular beach workouts for a strong and aesthetic physique:

Running
Running on the sand by the beach is very popular among athletes. It is a whole body workout and will burn more calories than running on a treadmill or on a flat pavement. Do not make the mistake of going all out from day one. Initially, start mixing a run on the beach with your regular running schedule once a week and slowly increase it from there. Secondly, run on wet sand, as it tends to be firmer and less demanding. Once you are accustomed to running on the beach, switch to loose sand. To avoid injuries, try running on flatter sand surfaces in the beginning and not on irregular surfaces.

Beach interval workout
Interval training is the best when it comes to fitness and conditioning. Here is a list of exercises to do:

• A 100 m sprint followed by burpees for 20 seconds
• A 100 m sprint followed by push-ups for 20 seconds
• A 100 m sprint followed by high knees for 20 seconds
• A 100 m sprint followed by 20 sit-ups for 20 seconds
• A 100 m sprint followed by jumping jacks for 20 seconds
• A 100 m sprint followed by Russian twists for 20 seconds
• A 100 m sprint followed by mountain climbers for 20 seconds

Note that you can opt for a 10-20 second rest between each set.

Circuit training
This workout will put a huge demand on you both mentally and physically. You have to do three to five rounds of the circuit without any rest in between. Here it goes:

• A 100 m sprint / stationary running for a minute
• 10 jumping jacks
• 10 push ups
• 10 burpees
• 10 sit ups
• Jumping rope for 1 minute

Beach yoga
If you are looking for a calmer yet effective workout, then beach Yoga will be the best for you. Try it once a week to get best results. Here are some easy to do yoga poses on the beach that you can do at dawn while witnessing the sunrise:

• Child’s Pose
• Hero pose
• Reach back
• Downward dog pose
• Upward facing dog pose

Do these poses as much as you want, preferably under the guidance of a trainer to get the poses right.

Abs workout
Your beach workouts are incomplete without abs workouts. Do 3 to 5 rounds of the following exercises in a circuit without pausing:

• Heel touches-30 seconds
• Russian twists-30 seconds
• Toe taps-30 seconds
• Wide leg scissors-30 seconds

The best part of beach workouts it helps in total body conditioning. Also, you don’t need any equipment for it. So, what are you waiting for? Hit the beach today to get your dream body!