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Sand Circuit Training 

Lee Anna McGuire Article

Want to burn more calories in less time while enjoying the beautiful summer weather? Then head to the shore and allow the sand to add some resistance to your fitness routine!

The unstable, soft surface of sand can benefit the joints, while really challenging stability and agility as muscles must work together to create balance.

And . . . you can burn as much as 50 percent more calories per minute by working out in the sand than if you do the same workout on the grass or pavement!

If you are new to sand workouts remember these tips:

  • Exercise on wet, level sand for greater stability and to reduce risk of injury.
  • Wear sneakers when you’re on hot sand. Otherwise, you can go barefoot.

These high-intensity interval training (HIIT) exercises provide both aerobic and anaerobic benefits. An added bonus is that you can take your workout to the beach with no equipment.

Here we go! 

Warm it up: Walk, jog, or skip (if you feel like being playful) for two minutes and then get moving!

Repeat this sand circuit training routine for three rounds: 

  • Lateral lunges: Step right leg out into a lateral lunge with the left leg straight. As you stand up, drag the left leg back to standing and repeat on the left side. Repeat twice each side. Rest 30 seconds
  • Jump squats: Squat and touch the ground, jump and touch the ground again. Repeat twice. Rest 30 seconds
  • Bicycle: Sit with legs long and lift them a few inches off ground, lean back 45 degrees, and place fingertips behind ears with elbows bent out to sides. Being careful not to strain your neck, pull right knee toward chest as you rotate torso to touch left elbow to right knee. Repeat 10 times. Rest 30 seconds
  • Push-ups: Walk your hands out to a full plank, or on your knees for a total of 10 push-ups. Rest 30 seconds
  • Long jumps: Bend your knees and jump as far as you can! Keep jumping for 30 seconds.

Have fun this summer as you take your fitness to the sand to really feel the burn!

To avoid injury risk, be sure to seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Additionally, stretch following exercise to avoid muscle and joint tightness.


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