Instead of lazing on the sand, try one of these workouts to burn fat fast. You can cool off in the ocean when you’re done
Why? Circuits are my favourite way to train as you get a varied workout and you can do them just about anywhere.
How? I’ve given you a circuit but don’t feel restricted to this format. You can change the exercises, the order you do them, the reps or sets, the equipment or location.
Complete the circuit once. Rest for a minute, then repeat.
Sets and reps: 3-5 rounds in total.
Why? The best moves target your whole body. You gain strength and get your heart racing. This great move targets every muscle.
How? Mark two lines in a flat section of soft sand, 30m apart. Start behind one line, facing the other. Perform a long jump, starting and landing on two feet. Once you land, drop all the way down until your torso touches the sand. Push back off the sand and jump back up to your feet. Repeat for the 30m length. The further you jump each time, the fewer jump and drops you’ll need to do. When you reach the second line, walk back and repeat.
Sets and reps: 3-5 sets.
Why? If you run in a straight line you always use the same muscles. Direction changes use new muscles, such as the inner and outer thighs.
How? Make 6-10 markings along the beach, all heading in the same general direction, with a start and finish line. Once you take off, your markings should have you running first diagonally to your left, then back to the right, and so on until you reach the finish line. Do one length as quickly as you can, pause for 30 seconds, then repeat.
Sets and reps: 3 sets of 6-10 with about 2 minutes between sets.
Why? Sand work is lower-body intensive. Boxing adds a whole-body dimension.
How? With a training buddy, mark a centre line, then two more lines, 10m away in either direction. Both the boxer and pad holder start at the centre line. The boxer performs 50 straight punches, then you both run in opposite directions to your lines, turn and run back. The boxer does 100 upper cuts, then you both run again. The boxer does 50 hook punches. You’ve now completed one round.
Sets and reps: 3-5 rounds in each role.
Why? Sprinting on any surface is tough and super metabolic. Sprinting on sand is the hardest of the lot.
How? Mark two lines in a flat section of soft sand, 30m apart. Lie flat on your stomach behind one line, facing the other line. Place one hand on top of the other and, on “set”, touch your chin to your top hand (pictured). On “go”, explode up and forward, then sprint at top pace until you run through the other line. Walk back slowly, then repeat.
Sets and reps: 3 sets of 6-10.
Work out on the sand
Tone up with beach volleyball