13 Fun Ways to Work Out on the Beach

When you’re at the beach, all you usually want to do is soak up the sun. We get that. But getting in a workout on the sand is not only fun, it also challenges your body in ways you can’t in the gym — and it’ll make you feel great.

“Your body craves daily movement someway, somehow. And it doesn’t have to be all-out, balls-to-the-wall,” says certified functional strength coach Samantha Ciaccia, who leads beach workouts for Ketanga Fitness Retreats. “Whether you do a hard workout or simple bodyweight or mobility exercises, your brain releases the feel-good chemical serotonin, which makes you feel more awake and alive to fully enjoy your vacation.”

Since most Americans only take half their vacation days, we should maximize those days! So grab a water bottle, slather on the sunscreen and try some of these fun ways to get in a workout on the beach.


If you are the type who just wants to relax, try Ciaccia’s tip to get an added workout while lounging. “At some point, you have to change position. Every time you shift or get up, do a set of 10–12 pushups or situps, alternating between the two,” she suggests. By the end of the day, you will have some color and a good number of exercises under your belt.


Another low-intensity option is to do some mobility work on your towel, opening your joints and loosening your muscles. Ciaccia suggests making sure to hit your ankles, hips, thoracic spine, shoulders and lumbar to cervical spine. Here is one suggested move for each of these:

  • Ankles: Lunge one foot forward and place back knee on the ground. Place hands on both sides of front foot and lean into your front ankle. Switch sides and repeat.
  • Hips: Drop into a low squat with feet wide and butt close to the ground. Bring palms together in front of chest and place elbows inside thighs, pushing them open. Then, begin to draw figure eights with knees and focus on opening your hips.
  • Thoracic spine: Lie on your side with your bottom leg straight and top knee bent at 90 degrees in line with your hip. Extend arms out in front of you, palms touching. On an exhale, slide your top hand past your bottom, opening your upper back. Return to start on an inhale. Take 3 breaths on each side.
  • Shoulders: From the same position as above, flip your top hand to palm up. On an exhale, keeping your top arm straight, drag your fingertips above your head and behind you, drawing a rainbow. Only go until your bent knee begins to come off the ground. Return to start on an inhale. Perform 3 breaths on each side.
  • Lumbar to cervical spine: Perform slow, intentional cat-cow movements.

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Workouts are more fun when you do them with someone, so grab a friend and do this workout from Christianne Phillips, director of mind and movement at 1 Hotel South Beach. You will alternate moves: Person A runs into the water and, once it’s deep enough to swim, swims 20 strokes out. Then, they turn around and swim 20 strokes back toward the sand and run out of the water.

While they do this, Person B is on the shore doing one bodyweight exercise the entire time. Once Person A is back to shore, you’ll switch and Person B swims while Person A does the bodyweight move.

The bodyweight movements can include the following exercises, ending with burpees as the last round: plank with shoulder taps, air squats, situps with your head toward (but never in!) the water, reverse lunges and burpees.


Calling all yogis: If you are scared to practice inversions on a hard floor or away from a wall, try doing so on the forgiving soft sand. If you fall, it won’t hurt nearly as much — if at all. Put down a towel and pat down a space that’s as level as possible to put your head and hands or forearms on, recommends Phillips, who learned headstands by practicing on the beach. Then follow our step-by-step guide to master headstands!


Although this game will never win the title of ultimate calorie burner, it does get you moving. The more you have to reach for the ball, the better. “Paddleball, football, Frisbee — all of those games are better than sitting there, for sure,” Phillips says. She likes to throw a football in the water with her sons. “It’s refreshing and it’s fun to dive for the ball and end up in the water,” she says. “We purposely throw it to the side so we can jump for it and throw ourselves in the water.”


If you want a sport that will burn more calories, get your Kerri Walsh Jennings on! Volleyball helps improve your agility, speed and hand-eye coordination, plus it counts as both metabolic training and strength training, Ciaccia says. This all keeps your brain sharp, boosts heart health, builds muscle from head to toe and helps you strengthen your neuromuscular response. This can help you to catch yourself from falling if you trip on that pesky living room rug.


When you combine bare feet and unstable sand, you quickly find running on the beach is hard! “Your shoes provide a cushion, and when you take that away, ligaments and muscles that aren’t typically used are being activated,” Ciaccia explains.

Beach running helps stabilize your foot and ankle joints and strengthen different leg muscles than a run on a treadmill or pavement does. However, both Ciaccia and Phillips caution that you will probably be able to run for less time and shorter distances on the beach than you normally do on other surfaces. Listen to your body because if you push it too hard, you could end up injured.


To amp up your run, grab some friends and pick a few landmarks to do suicide sprints with. You might run to the lifeguard stand and back, then to a rock and back and then to someone’s towel and back. Either way, you’ll be sweaty and breathless at the end.


Meandering along the water’s edge can be more than just a stroll. Pick up the pace a bit or, if you are with a friend, have them jump on your back and take turns piggybacking each other, Ciaccia suggests. You can also alternate: One of you does 10 walking lunges while the other walks, then you switch. Try lateral lunges to work your body in more planes of motion.


Water aerobics aren’t just for the seniors in your gym’s pool. Phillips recommends trying squats, lateral lunges, skaters and the bottom part of a jumping jack in the ocean. Be sure the water comes up to at least your waist so you get the added resistance of the water, which will make you work your inner and outer thighs more. To do water “crunches,” perform high knees while standing or, while treading water, pull your knees up to your chest like a hanging leg raise.


There are two big benefits of SUP. The first is balance. “While you are standing on the board, your brain muscles are in overdrive trying to not let you fall. This translates into helping you prevent falls in everyday life,” Ciaccia says.

The second benefit is strength. “Your muscles are contracting as you grip your feet on the board, squeeze your glutes and activate your core. You’re increasing isometric strength all around,” she adds.


If you’ve never been in a kayak, you know that it’s a LOT of work. “It’s a perfect upper-body and core workout,” Phillips says. You’ll work your back, chest, shoulders, arms and even your legs some, as they help you balance. Plus, it’s great cardio.


To get your strength training on, create your own total-body beach circuit. Simply pick one upper body, one lower body, one core and one dynamic exercise (such as skaters or burpees). Do each exercise for 7–10 reps. Repeat that circuit twice.

Then, pick four new exercises and repeat that circuit twice. “Within half an hour, you will be done, but you won’t be dying,” Ciaccia says. “That’s key because you don’t want to be exhausted the rest of day — you want to feel refreshed and alive.”

Written by Brittany Risher, a writer, editor and digital strategist specializing in health and lifestyle content. To stay sane from working too hard, she turns to yoga, strength training, meditation and scotch. Connect with her on Twitter, Google+ and LinkedIn.


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8 Ways To Work Out For Free

Ways To Work Out For Free

Hello All!!!

Do you agree that all the good things in life come for free? But what about working out? Can you work out for free or do you have to pay a price for it? Well, find out!

1) Head outdoors


running practice India

Want a sweat session? Head outdoors and run or walk. You can also jog around your colony or try out an anywhere and anytime workout at your local park. Not into running? You can get some gyaan about it from here- click!

2) Opt for the stairs


If walking or running on the pavement is not your cup of tea, you need not lose heart as you can still get some free cardio and that is by climbing stairs. Stay on a look out for stairs in public parks, office buildings and apartments. Do you know that you will be able to torch more than 400 calories in 30 minutes?

3) Start hiking

hiking- how to get fit without stepping into the gym

Once you are comfortable working outdoors, you can try out local hiking trails. It will not just help you in burning calories but will also let you spend some time with nature. It is beneficial for your overall health and well-being. Stay on a look out for spots in your area where you can go trekking. The best place to search are city outskirts.

4) Swim!

Exercises For The Corporate Male Sexual Prowess Issues swimming


You should take full advantages of public pools and beaches during summers. In some municipal areas, there is free access to pools so that people can enjoy a dip and tone up yourself. You can try out some swimming exercises too, get to know more about them here – click!

5) Turn your home to a gym

chair-dip exercise for toned arms



Do you know that everyday items at home make great gym equipments? If you are on a look out for free ways to do strength training, you can do it at the comfort of your own home. Grab hold of 1 litre water bottles to serve as a set of dumbbells, use a kitchen chair to do triceps or squats and the wall for quad-blasting wall sits.

6) Surf the web

Woman on laptop-Losing Weight When Genes Work Against You

The internet is filled with workout content. YouTube offers hundreds of channels of free fitness content including HIIT, Pilates, Yoga and much more. There is so much of free help and guidance on the internet that will surely help you.

7) Download apps

Fitness Apps

Just like the internet, there are thousands of mobile apps that focus upon fitness without charging you a penny. Just have a look and you will be spoiled with choices! Here are some fitness apps that you must download –click!

8) Try out free trials

You can become a gym sampler! Most of the gyms offer free trials for new members, right from a day to a week of class access. Just check out the gyms in your area and get free trials. It may sound being frugal, but you can take up free trials at various gyms and fill in your workout calendar. 😛

Hope you liked reading this post on Ways To Work Out For Free!

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Is it Possible to Work Out Too Much?

Economics is probably not something you associate with fitness. However, there is a concept from econ that may also apply to your workout — and learning it can help you ensure that every second you put into your exercise is helping you achieve your goals, rather than wasting your time.

If you didn’t sleep through Economics 101, you may recall the law of diminishing returns. Whether or not you recognize this term, the gist is: If you increase one factor of production (say number of workers) but not others (time, machines, etc.), the resulting profits, benefits or other positive outcomes slowly decrease.

In layman’s terms: You put in more effort for less results.

And when you think about that concept in terms of a workout, ain’t nobody got time for that. Luckily there are ways to avoid the law of diminishing returns when it comes to fitness.


Given how HIIT classes have taken over the fitness industry, it’s common sense that we want to build the most muscle and burn the most fat in the least amount of time. And it turns out that your workout can be too long.

Take a squat, for example, says Miguel Aragoncillo, strength coach at Cressey Sports Performance. “Your first rep will theoretically be your best rep. You’re fresh, and your central nervous system is not tired or taxed,” he says. “But if you do the exercise repeatedly, by rep 100, your form will not be as good, you’ll be very slow, and you need to watch your upper back and joint integrity.”

Poor form, of course, means you’re not targeting the muscles you want to, which means you won’t get the results you’re aiming for. Plus you risk injuring yourself.

Worse, if you go too hard for too long, you may break down your muscle. While breaking down muscles is the point of a workout, you build muscle when it repairs itself post-workout. If your exercise keeps going and going, your muscles won’t have a chance to recover.

“That’s why runners and athletes use sports drinks,” says Jonathan Ross, spokesperson for the American Council on Exercise and author of “Abs Revealed.” “Carbs are your primary fuel for quick, explosive types of sports or activity. If you don’t replenish those carbs after about 90 minutes or two hours, your body can get into last-resort mode, breaking down muscle to turn it into carbs for fuel.”

Keep overdoing it without giving your body time to recover, and in about two to four weeks you can see an elevated risk of increased heart rate, disrupted sleep patterns, repetitive motion injuries and, in women, disruption of the menstrual cycle, Ross adds.


So how long is too long? Like most things in life, it depends on many factors, including your fitness level, nutrition, injury history and sleep, Ross says.

However, there is some science to guide the length of a strength workout. “You have peak hormones at about an hour or an hour and 20 minutes of lifting weights. These hormones help your body adapt faster,” Aragoncillo explains. “So if you’re peaking around that time, what’s the purpose of doing a three-hour workout? Your results drop after that.”

Research also shows that after a certain number of sets, the benefit you get from an exercise slowly decreases as you continue to do more work. According to a 2009 meta analysis of 14 studies, you get 46% more strength benefit from doing 2–3 sets of an exercise than from doing a single set. However, there is little additional benefit if you do 4–6 sets.

“People sometimes think, ‘I have to save energy’ when they do four or more sets, so they don’t work as hard the first couple of sets,” Ross says. “It’s better to only do two sets but really go after it — and that doesn’t take as long either.”


Plank-offs have become the new arm wrestling, a way to prove you’re tougher than the other guy or gal. But if you’re working to beat Mao Weidong, who holds the Guinness record of 8 hours and 1 minute, experts say don’t bother.

“If you watch the video, the first minute looks cool,” Aragoncillo says. “But he looks awful at the end — he’s just holding himself up and that’s not a plank.”

He recommends capping your planks at 60 seconds, while Ross suggests 30–60 seconds.

“The hardest part of a plank is a good takeoff and landing. Staying up and turning on all those muscles together,” Ross says. “Planks beyond 60 seconds is waste of time. Planks are great for core strength, but we have to do movement to develop fit bodies. Plus, for many people, isometric exercises maximize pain but minimize benefit. They burn the least calories because you’re not moving muscle. That also causes pain, because it limits blood flow, and blood carries away waste products of muscle contraction.”


No matter what type of exercise you do, there are far better ways to make it more effective without working out for hours. “There are variables you can introduce to challenge yourself without diminishing returns,” Aragoncillo says. “Rather than thinking, ‘Can I go longer?’ think ‘Can I make this more difficult?’”

Try increasing your weight, changing your set/rep pattern, doing exercises at a different pace or holding a weight with only one hand to challenge your balance while strength training. For cardio, do intervals, increase the resistance on a machine or tackle hilly terrain if you’re outside.

As for the (not-so-) beloved plank, there are plenty of possibilities:

  • lift one arm or leg
  • shift your weight from side to side or front to back
  • “walk” your plank from side to side or front to back
  • place an exercise band around your arms above your elbows so you have to push them apart
  • plank with your forearms on a stability ball (for added challenge, roll the ball in small circles in each direction)
  • plank with your feet on a medicine ball

No matter how you choose to up your game, don’t forget to recover. “You make progress when you recover,” Ross says. “Your body needs time to rebuild from the stimulus of your workout. Otherwise you’ll get an overuse injury, hurt and quit.” And that’s the ultimate diminished return.


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4 Ways to Work Out Like a Beach Lifeguard

The movies might sometimes make it seem like the only skills you need to be a beach lifeguard are swimming and running in slow motion, but in actuality, lifeguards need to be ready for anything — from saving someone caught in a riptide to resuscitating someone having a heart attack on the sand. And you better believe their workouts are as demanding as any athlete’s.

We know because we talked to Jenna Parker, 33, a surf-lifesaver for Harvey Cedars Beach Patrol in Long Beach Island, New Jersey. Not only does she spend her summer days watching the waves for changing tides or swimmers in trouble, she also trains intensely for lifeguard competitions. These events pit lifeguards against each other to see who’s fastest at swimming, running, rowing and paddling — crucial activities they use to save lives.

Even if you never intend to don a whistle, floatation device and (striking red) swimsuit, working out like a beach lifeguard could bring your fitness to the next level. Here’s what we learned from Parker’s fitness routine — and what you should keep in mind when getting your sweat on.

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Parker basically works out all day. She wakes up at 6:30 for an hour-long session of swim drills, typically in a pool, but sometimes in the ocean. Then, it’s time for a run, paddle, surfski or row. After breakfast, she heads to the beach where she organizes paddle practice or mini-Ironmans (run-swim-paddle-row races) for the patrol. Post-work, she does another run or Ironman-type workout with patrol captain Randy Townsend.

Train Like a Lifeguard: Let’s be honest: You’re not going to work out four or five hours a day like Parker. For for many of us, committing to even 30 minutes a few days a week is hard enough. But if you want to see results — whether it’s losing weight, gaining muscle or achieving a new PR — you need to put in the time. If it helps, block out workouts on the calendar and think of them like an appointment or work meeting, meaning you cannot cancel.


During the winter, Parker preps for summer competitions by incorporating more plyometric work with a focus on her core. “Having a strong core is incredibly important when rowing, paddling or surfskiing,” she explains. She also does a number of functional training movements to prevent injuries during training and competitions.

Train Like a Lifeguard: Even if you’re a cardio junkie like Parker, you need a balanced regimen of strength training and heart-pumping exercise. Add compound, functional training exercises (like lunges, squats and pushing and pulling motions) to your routine to increase your ability to perform everyday movements and avoid injury. Be sure to work your core, which will benefit you during both exercise and everyday life.


Parker and Townsend became good friends as teens because they found they both loved to push themselves. The two often work out together, and the entire patrol is super supportive. “Everyone motivates each other,” Parker says. “There are very few days I don’t want to work out in the summer because I have Randy and some of the others [doing it with me].”

Train Like a Lifeguard: To increase the chances of sticking with your fitness routine, find your own Randy. A friend or supportive fitness studio not only keeps you accountable, it makes working out more fun. And that will make you more likely to give every second your all.


“One of the things I love about surf-lifesaving is that there is always something more to learn,” Parker says. “The ocean is a constantly changing environment — you’re never going to see the same wave twice. That requires you to constantly learn and adapt, and take the knowledge you have and try to re-apply it to new situations.”

She also does this in her workouts and started surfskiing last summer. “I spent three months getting in, paddling a little bit in flat water and falling out of it,” Parker says. “But by the end of summer, I was able to take the ski in and out in the ocean and paddle through the surf.”

Train Like a Lifeguard: Seek out your thing, no matter how out-of-the-box or intimidating. “There are not many things in life that are so challenging they require you to push yourself beyond your comfort zone,” Parker adds. If you’re looking to challenge yourself in new ways, the key could be just beyond your comfort zone. So go ahead: Finally try CrossFit, sign up for a race or take your first yoga or cardio dance class. You’ll be glad you did.

Written by Brittany Risher, a writer, editor and digital strategist specializing in health and lifestyle content. To stay sane from working too hard, she turns to yoga, strength training, meditation and scotch. Connect with her on Twitter, Google+ and LinkedIn.

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