Beach Fitness: Exercises You Can Do by the Shore

There's something magical about exercising at the beach. The sound of waves, the fresh sea air, the feeling of sand between your toes—it transforms a workout from a chore into an experience. But beyond the aesthetic appeal, beach exercise offers genuine physical advantages that you simply can't replicate in a gym.

The unstable surface of sand engages stabilising muscles that often get neglected on solid ground. Running on sand burns up to 1.6 times more calories than running on a hard surface. And the natural resistance of water provides a low-impact yet highly effective workout environment. This guide will help you harness the beach's potential as the ultimate outdoor gym.

Before You Start: Beach Workout Essentials

Setting yourself up for success at a beach workout requires some preparation.

Timing Your Workout

• Early morning: Ideal—cooler temperatures, quieter beaches, lower UV
• Late afternoon: Good option as UV decreases, but beaches may be busier
• Avoid midday: Intense UV and heat make exercise dangerous

What to Bring

• Water: Hydration is critical in the beach environment
• Sunscreen: Apply before your workout and reapply if sweating heavily
• Hat and sunglasses: Essential for sun protection
• Towel: For exercises on the sand and post-workout
• Appropriate footwear: Or go barefoot for certain exercises
• Sporty swimwear: Quick-dry, secure-fit options ideal for beach workouts

Warm-Up Exercises

Always warm up before beach exercise. The unstable surface increases injury risk if muscles aren't prepared.

• Beach walk (5 minutes): Start with an easy walk along the waterline
• Leg swings (10 each leg): Hold your balance and swing each leg forward and back
• Arm circles (20 each direction): Loosen shoulder joints
• Hip circles (10 each direction): Mobilise the hip joints
• Light jog (2-3 minutes): Gradually increase heart rate

Cardio Exercises

Sand Running

Running on sand is significantly more challenging than hard surfaces. The soft surface absorbs energy rather than returning it, making your muscles work harder with every step.

• Wet sand: Firmer, closer to road running but with some instability
• Dry sand: Much more challenging, significantly increases calorie burn
• Start slow: Reduce your usual running distance by 50% when starting on sand
• Watch form: Shorter strides and higher knee lift work better on sand

Beach Sprints

High-intensity interval training on sand supercharges your workout:

1. Mark a distance of 20-30 metres on the sand
2. Sprint as fast as you can to the marker
3. Walk slowly back to the start
4. Rest until your breathing returns to normal
5. Repeat 6-10 times

Wave Runs

Run parallel to the water at the edge where waves wash in. As waves approach, run up the beach to avoid them. The constant lateral movement adds agility training to your cardio.

Strength Exercises

Sand Squats

The unstable surface makes standard squats more challenging:

1. Stand with feet shoulder-width apart in soft sand
2. Lower into a squat, keeping weight in heels
3. Focus on stability—the sand will challenge your balance
4. Push through heels to stand
5. Perform 3 sets of 15 repetitions

Beach Lunges

Walking lunges on sand engage core stabilisers intensely:

1. Step forward into a lunge, both knees at 90 degrees
2. Push off the front foot to step into the next lunge
3. Continue for 20 metres, then rest and return
4. Perform 3 sets

Push-Ups

Sand push-ups challenge your stability and grip strength:

1. Position hands slightly wider than shoulder-width in the sand
2. The unstable surface will engage core and shoulder stabilisers
3. Lower chest towards sand, maintaining straight body line
4. Push back up
5. Perform 3 sets of 10-15 repetitions

Plank Variations

Planks on sand provide an exceptional core challenge:

• Standard plank: Hold for 30-60 seconds, arms or forearms on sand
• Side plank: 30 seconds each side, feel the increased stability demand
• Plank to push-up: Alternate between forearm and hand position

Water-Based Exercises

The water provides natural resistance while reducing impact on joints.

Water Walking/Jogging

In waist-deep water, the resistance makes simple movements surprisingly challenging:

• Walk or jog against the current or parallel to shore
• Pump arms through the water for upper body engagement
• Start with 10-15 minutes and increase gradually

Wave Jumping

A fun cardio workout in shallow water:

1. Stand in knee to waist-deep water
2. Jump over incoming waves
3. Land softly and prepare for the next wave
4. Continue for 5-10 minutes

Water Lunges

The water resistance adds significant challenge to standard lunges:

1. Stand in waist-deep water
2. Lunge forward, fighting against water resistance
3. Push back to standing
4. Alternate legs for 20 repetitions total

Cool-Down and Stretching

Cooling down is essential after beach exercise:

• Easy walk (5 minutes): Gradually lower heart rate
• Hamstring stretch: Sit on sand, reach for toes
• Quad stretch: Standing, pull heel to glutes
• Calf stretch: Press against a rock or wall
• Hip flexor stretch: Kneeling lunge position
• Optional swim: A gentle swim is a perfect beach workout finale

Sample Beach Workout Routine

Here's a complete 30-minute beach workout for intermediate fitness levels:

1. Warm-up (5 mins): Easy walk/jog along waterline
2. Beach sprints (5 mins): 6 x 20-metre sprints with walk-back recovery
3. Sand squats: 3 x 15 reps
4. Walking lunges: 3 x 20 metres
5. Push-ups: 3 x 10 reps
6. Plank hold: 3 x 30 seconds
7. Water jogging (5 mins): In waist-deep water
8. Cool-down stretch (5 mins): Full body stretching on the sand

Tips for Success

• Progress gradually: Sand increases intensity—don't overdo it initially
• Stay hydrated: The beach environment can be deceptively dehydrating
• Protect your skin: Sunscreen, hat, and appropriate timing are essential
• Listen to your body: Stop if you feel dizzy, overheated, or in pain
• Check for hazards: Scan the sand for shells, glass, or bluebottles before exercising barefoot
• Rinse after: Saltwater and sand can irritate skin; rinse off post-workout

The beach offers an unparalleled exercise environment—natural beauty, fresh air, and physical challenges you simply can't replicate indoors. Whether you're looking to shake up your fitness routine or embrace the Australian outdoor lifestyle, beach workouts deliver results while making exercise genuinely enjoyable.