Summer Body Beach Workout

Many of us follow strict diets and fitness routines in the weeks leading up to a holiday. But what about keeping in shape when you reach your destination? 

Being away from your gym does not mean you should stop taking care of your physical wellbeing. Here are some benefits of keeping in shape on holiday.


Benefits of Sand Workouts – Is it good for you?

The benefits of regular exercise is well known, but working out outdoors could be even better for your physcial and mental health. Exposure to sunlight increases the brain’s release of the hormone serotonin. This is associated with boosting mood and helping a person feel calm and focused.  Also, when the sun hits our skin, it creates vitamin D3, important for bone health and metabolic function. 

Exercising on an uneven surface, such as sand, increases the number of calories you burn. Your body burns extra energy on uneven surfaces to keep you stabilised.

So give youself a mental boost and burn more calories with these effective HIIT beach workouts


1)  Running / Jogging

  • Run or jog from your hotel to the beach.

Running is one of the most effective way to burn calories. 

TIP: Wake up early. Avoid exercise during mid-day heat.


2)  Lunges - 20 Reps

  • Keep your upper body straight, your shoulders back and keep your chin up. 
  • Keep your arms stretched out in front of you, or on your hips.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  • Alternate between each leg

 This will tone your lower body, including hips, bottom, hamstrings and quadriceps in your thighs.



3)  Sprints - 20 Reps

  • Draw 2 lines in the sand, 5 strides apart
  • Sprint between each line
  • Increase the intensity with eah rep. 

Bursts of increased intensity throughout your workout will burn more calories than continuous exercise.

4)  Side Sit Ups - 20 Reps

  • Lay on your back
  • Lift your shoulders and head off the floor
  • Reach to touch your right knee with your left elbow
  • Hold for 3 seconds. Then, return to the start position.
  • Repeat for the other side.

This will work your abdominal muscles (and love handles).



5)  Jumping Jacks - 30 Reps

  • Stand with your feet together and your hands by your side.
  • In one motion jump your feet out to the side and raise your arms above your head.
  • Immediately reverse that movement and jump back to the start position.


6) Rotating Plank - 10 Reps

  • Lie on your right side with your legs straight.
  • Prop yourself up with your right forearm so your body forms a diagonal line.
  • Rest your left hand on your hip.
  • Brace your abs and hold for 60 seconds. Make sure your legs and hips are straight.
  • Rotate your hips, shoulders and feet while raising your left arm slightly, so that you can prop yourself on your left forearm and repeat the process of holding for 60 seconds.
  • After you have completed the 10 side planks, get into the press up position and lean your weight on both forearms and hold the standard plank position for 60 seconds

 This will strengthen your core, upper arms and improves balance.



7) Burpees - 20 Reps

  • Stand with your feet hip width apart and your arms down by your side
  • Lower into a squat position with your hands flat on the floor in front of you
  • Kick your legs backwards into a press up position and lower your chest to the floor
  • Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
  • Jump up and raise both hands over your head  

Burpees are a full body workout including deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus and hamstrings to name a few.


8) Squats - 20 Reps

  • Stand with your head facing forward and your chest held up and out.
  • Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
  • Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position.

Squats build your leg muscles, including your quadriceps, hamstrings, and calves, but they also create an anabolic environment, which promotes body-wide muscle building.


For the highest intensity interval training, add sprinting in between each exercise.

Don't Forget to Stretch IT OUT


Always finish your exercise routine with stretching. This will reduce muscle fatigue. If your muscles still ache the following day, take a days rest before returning to the workout. If severe pain persists, seek advice from your GP or doctor.


All readers are advised to consult their doctor or physician before practising any exercise or activity. Revere Sport Ltd do not accept responsibilty for injury sustained as a result of the advice or suggestions contained within the content of this guide.


For 136 Exercises you can do anywhere download our FREE Travel Fitness Guide!


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Sam MurrayAbout the author

Samantha is the content creator and co-founder of RevereSport. Through her passion for fitness, nutrition and active travel, she aims to inspire others to lead healthier, sustainable lifestyles without compromising on fun.

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