Whether you’re on vacation or lucky enough to live near a beach year-round, the surf and sand of a coastline are ideal for being active. Breathing in ocean air, navigating uneven ground, and a soft sandy surface can intensify many standard exercises without increasing joint stress. Plus, the natural beauty and sound of waves can turn an ordinary workout into a refreshing and energizing experience. Try these 10 movements on your next beachfront opportunity!

  1. Walk or run. Typically, firmer sand is at the slope of the shore. Be aware of a slanted surface, which can compromise hip alignment. Dry sand will likely be more even, but the sinking foot strike will be a bigger challenge. Start with short distances and build up slowly from 10 minutes to 30 minutes. Mix in intervals of faster pace or incline if available to increase intensity.

  2. Pendulum lunge. Start with your right leg to step forward into a lunge position, then step backward with the same leg, returning to the lunge position, ending up with your right foot as the back leg. Repeat x10 on each leg. This dynamic movement strengthens both quads and glutes.

  3. Swivel step squats. Take advantage of being able to rotate foot position smoothly by stepping into a wide Sumo-style squat, pivoting to face toward the water and then away from the water on each step. Take 10 steps x 2 sets. The rotation engages your core and improves hip flexibility.

  4. Power jump squats. This is terrific for leg power and can be adjusted based on sand firmness. Sit back into your squat and then swing your arms down as you jump for added momentum. A low-impact option is to rise to standing and cancel the jump. Do two sets of 10 jumps. Jumping in sand reduces the impact on joints while increasing resistance.

  5. Tidal race. Run toward the water and then sprint backward as the waves come in. How close do you dare to approach? This is a fun way to play with the waves and work on reflexes! Aim for 5-10 crashing wave repetitions. Kids especially love this one—feel free to join in the play.

  6. Push-ups. Take advantage of the upward slope and perform push-ups facing away from the water for an excellent upper body and core strength movement. Lower to your knees or find a log for lifted hand placement to modify intensity. 10-20 reps x 2 sets. Focus on form to protect your shoulders.

  7. Rotating plank. Sustain your high plank position from the toes or knees. Rotate one hand straight up toward the sky, leading to full-body rotation from one side to the other. 10-20 reps x 2 sets. This builds stability and strengthens shoulder girdle muscles.

  8. Commando crawl. From a high plank position, lower to both forearms, keeping the torso off the sand. Let your legs drag in the sand as you leverage your body weight by placing one forearm in front of the other. Aim for 10 “steps”, rest, repeat x 2 sets. This mimics military-style crawling and challenges endurance.

  9. Skydiver. Resting in a prone position on the sand, engage your core muscles before elevating both legs and arms in a skydiver position. Hold for 30 seconds, repeat x 2 sets. This improves posture and strengthens your posterior chain.

  10. Bike maneuver. Roll over onto your back and tuck one knee into your chest while the opposite leg extends parallel to the sand. Elevate the upper body to angle the opposite elbow to the knee. Switch leg position as you rotate your upper body to meet the opposite knee. 10 reps x 2 sets. This classic move targets obliques and builds endurance in your core.

Of course, the bonus exercise is to jump into the ocean for a glorious cooling-off plunge! A few other things to keep your beach workout safe:

  • Apply sport sunblock regularly, cover up with light long sleeves and a hat, especially if you have fair skin.

  • Stay well hydrated. Bring a reusable water bottle with you and take frequent sips.

  • Avoid high-intensity workouts during the peak heat of the day; closer to sunrise or sunset is likely more comfortable and will keep you safe from overheating.

  • Short on time or finding all 10 exercises to be a bit too much? Consider alternating the first 5 exercises on one day, followed by the latter 5 exercises on the second day. This gives your lower body muscles vs. upper and core muscles more rest between workouts and saves time.

  • Aim to be active for at least 20 minutes most days of the week. Consistency is key to building strength and stamina.

  • Recruit a workout buddy to make your workout more social and fun, and keep you accountable! You might just start a new beach fitness tradition.

Summer offers long days and warm weather, making it the perfect season to refresh your fitness goals. To stay motivated, focus on variety, fun, and connection—like switching up your routine with outdoor workouts, exploring new locations, or joining friends for group activities. Set realistic goals that align with your lifestyle and energy levels, and celebrate small milestones along the way. Remember, every session counts—even a short beach workout can uplift your mood and boost your energy. Stay flexible, listen to your body, and keep your "why" in mind to maintain consistency and joy in movement all summer long.