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

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:

Pin the full workout:

beach-workout-1 beach-workout-1

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

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