Summer is the perfect time to get outside and work on your fitness. And what better place to do it than at the beach? Not only does the sand provide a natural resistance for your workout, but the beautiful scenery can make exercise feel like a vacation.

So, grab your sunscreen, a water bottle, and let’s get started!.

1. Run or Jog on the Sand

Running or jogging on the sand can be more challenging than running on pavement because it requires more energy to push off the sand. This makes it an excellent cardio and leg workout. Start by warming up with a brisk walk for 5-10 minutes.

Then, begin running or jogging in the hard-packed sand closest to the water. If you want more of a challenge, try running in the soft, dry sand further from the water.

2. Take a Dip in the Ocean

Swimming is one of the best full-body workouts you can do. The resistance from the water provides a challenging workout for your muscles, and the cool water can help regulate your body temperature on a hot day.

Take a dip in the ocean and try some laps or swim out to a floating dock. Just be sure to follow beach safety guidelines and swim only in designated areas.

3. Build a Sandcastle

Yes, building a sandcastle can actually be a workout! The process of digging, carrying buckets of water, and shaping the sand can be a great arm and core workout.

Get creative with your sandcastle design and see how much of a workout you can get while having fun in the sun.

4. Play Beach Volleyball

Beach volleyball is a fun and social way to get a workout in. The constant movement required to play the game provides an excellent cardio workout, while also strengthening your legs and core. Grab some friends or join a pickup game on the beach.

5. Do Bodyweight Exercises on the Beach

Bodyweight exercises are an effective way to build strength and flexibility without any equipment. And the beach provides a beautiful and serene backdrop to your workout.

Try exercises like push-ups, lunges, squats, and planks on a flat section of the beach.

6. Kayak or Paddleboard

Kayaking or stand-up paddleboarding are great ways to enjoy the water and get a workout in. These activities work your arms, core, and back muscles as you paddle through the waves. Rent a kayak or paddleboard and explore the coastline while getting fit.

7. Take a Beach Yoga Class

Yoga is a great way to stretch, strengthen, and relax your body. And doing it on the beach can enhance the experience. Many beaches offer yoga classes with certified instructors who can help you improve your form and deepen your practice.

Check out local beach yoga studios or ask the lifeguard on duty for recommendations.

8. Go for a Beach Walk

A simple beach walk can still be a great workout. Walking in the sand requires more effort from your leg muscles than walking on pavement, making it a great low-impact workout.

Take a leisurely stroll along the shoreline, or challenge yourself to walk the length of the beach.

9. Try Beach Bootcamp

Looking for a more structured workout? Try a beach bootcamp class. These classes combine strength and cardio exercises in a high-intensity interval training (HIIT) format.

You’ll get a full-body workout in a short amount of time, leaving you feeling energized and accomplished.

10. End with a Relaxing Beach Meditation

After your workout, take some time to relax and meditate on the beach. Find a quiet spot away from the crowds and sit comfortably with your eyes closed. Focus on your breath and let go of any tension or stress.

The sound of the waves and the warmth of the sun can provide a calming and peaceful end to your beach workout.