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Do This 30-Minute Beach Workout to Turn Up Your Calorie Burn

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Exercising on sand offers not only amazing views but also a huge calorie blast. A study in The Journal of Experimental Biology found that running on sand requires 1.15 times more energy than running on a hard surface. (So for a 150-pound person, a half-hour, three-mile run on the beach would burn around 403 calories, compared with 350 on a typical surface.) Plus, it’s good for your joints—as long as the surface isn’t too slanted (instability can be tough on your hips and cause muscle imbalances). 

Try this 30-minute interval workout, courtesy of Zack Daley, trainer and training manager at Tone House, an athletic-based fitness studio in New York City. It features running as well as bodyweight exercises to improve total-body strength and is perfect for beginners and experienced runners. 

RELATED: The Best Low-Impact Workouts for Weight Loss

30-Minute Beach Workout

First, take 25 to 30 large steps from your starting point and make a mark in the sand. This will be your point of reference for the “down-and-back” portions of the workout. 

The warm-up:

• Light jog/run down and back two times 
• High knees down and back one time 
• Butt kicks down and back one time 
• Run down and back at about 60 percent of your top speed two times 
• 10 burpees 
• Lateral shuffle down and back two times, facing away from the water 
• Lateral shuffle down and back two times, facing the water 
• Skip down and back one time 
• Run down and back at about 80 percent of your top speed one time

RELATED: 3 Cardio Workouts Under 20 Minutes—No Treadmill Required

The workout:

• 15 to 25 push-ups
• 10 to 20 plank walks (alternate from high plank to elbow plank and back) 
• Rest for 30 to 45 seconds and repeat previous two moves
• Walking lunges down and back
• 20 to 30 jump squats 
• Rest for 30 to 45 seconds and repeat previous two moves 
• Bear crawl down and back 
• Rest for 30 to 45 seconds and repeat previous move 
• 15 to 25 toe touches 
• Plank knee to elbow (in high plank, bring your left knee to your left elbow, then right knee to right elbow; do 15 reps per side)
• Bicycle-crunch burnout (keep going until you can’t do any more)
• Rest for 30 to 45 seconds and repeat previous three moves 
• Sprint down and back twice, aiming to reach your fastest speed

Pin the full workout:

Your calorie burn: Approximately 285 (30 minutes of calisthenics for a 150-pound person).

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The information herein on "Do This 30-Minute Beach Workout to Turn Up Your Calorie Burn" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Welcome-Bienvenido's to our blog. We focus on treating severe spinal disabilities and injuries. We also treat Sciatica, Neck and Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal mobility, health, fitness, and structural conditioning. We use Individualized Diet Plans, Specialized Chiropractic Techniques, Mobility-Agility Training, Adapted Cross-Fit Protocols, and the "PUSH System" to treat patients suffering from various injuries and health problems. If you would like to learn more about a Doctor of Chiropractic who uses advanced progressive techniques to facilitate complete physical health, please connect with me. We focus on simplicity to help restore mobility and recovery. I'd love to see you. Connect!

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