During our holidays Jill and I tried to stay active with a morning run, but an extra HIIT session twice a week helped ramp things up. This beach (or field) workout, designed by Virgin Active, will do the trick!
National Product Development Manager at Virgin Active South Africa, Ceri Hannan, says: “A high intensity workout on the beach is guaranteed to get you sweating. The loose sand makes muscles work even harder to maintain grip and balance, and can double the calories you burn.”
“The secret to exercise isn’t a quick fix. It isn’t no pain no gain. It’s a little word that makes a big difference. ‘Enough’. It’s not every single day. It’s enough. Enough to feel healthy again. To get a bit stronger. Run a bit longer. It may not sound like much, but when you find enough, the effect lasts a lifetime.”
Let’s get you started on our “enough”.
(RELATED POST: Virgin Active Gravity HIIT Pilates classes)
The sand sprint
Place two towels about 15‐20 metres apart and sprint from one to the other. Do five sprints there and back (10 in total), focusing on maintaining your speed.
The beach crawl
Get into a plank position on the dry sand and crawl forward using your forearms and toes, keeping your core engaged. Try to crawl for 60 seconds.
You don’t have to catch any waves to get a strong surfer bod. All you need is 8 rounds of surfer get-ups. Start in a low plank position with your hands on the sand at shoulder height. Hoist yourself up and into a squat with one foot in front of the other, as if you were standing on a surfboard.
Take advantage of all the open space you have at the beach with a set of walking lunges. Step forward on one foot and bend so that your other knee touches the sand. Do six on each side.
The towel dust
Here’s one that will ensure you fit right in with all the other beach goers. Standing upright, hold your towel with a corner in each hand. Lift your arms and wave your towel in fast, firm movements for 30 seconds.
Once you’ve got your workout in, cool off with a dip in the ocean (or a pool if you’re in Cape Town!) and enjoy the energy boost for the rest of the day.
(RELATED POST: A 30-minute full body workout with weights)