By Sarah Prudencio
In honor of the longer days and rising temperatures, we provide you with a workout that you can take to your day at the beach. Ditch the weight room at your gym and take your workout to the coast!
HIIT Workout #1: Hang-10 Minute Tone
Ten minutes is all you need for a killer burn. Set up two towels 20 yards from one another and then HIIT it! Warm up with 30 seconds of high knees and 30 seconds of walking lunges. Then, complete three rounds of the exercises below with 30 seconds of rest between each round.
- Single-leg bounding: Drive the right knee up and leap off the left leg, pretending you are gliding through the air. Repeat on the other side. Try to get as high as possible.
- Plank drag: Set up towels 20 yards apart. Start in a plank position with one towel under your toes. Drag your toes towards your hands by engaging your core, then walk your hands out again so you’re closer to the far towel.
- Side shuffle: Shuffle laterally from one towel to the other, facing the same way as you go there and back.
- Inchworm pushups: Hinge at the waist, bend down and walk your hands away from your feet so you’re in a plank position. Do one pushup, walk your feet toward your hands and repeat.
- Long jumps: Bend your knees and jump as far as you can towards the other towel! Keep jumping for the whole 30 seconds.
HIIT Workout #2: Totally Tabata Dude!
Get off your towel and try some Tabata! Complete 10 alternating lunges, 10 squats and a 30-second plank hold to get warmed up. Then, alternate 20 seconds of work with 10 seconds of rest for each exercise in the circuit. Complete eight rounds.
- Surfer get-ups: Start on the ground in a low plank position with your hands under your shoulders and your belly touching the sand. Push up from the ground and jump into a squatting position with the right leg in front of the left, as if you’re balancing on a surf board. Remember to squeeze your glutes and engage the core! Return to the original plank position and repeat with your left leg in front of the right for the surf stance.
- Lateral plank: Assume a plank position with your hands directly under your shoulders. Take two steps to the right while maintaining a plank, and perform a pushup. Repeat the process by moving back to the left. Perform another pushup and repeat.
- Lunge jumps: With the right leg in front of the left, get into a lunge position so your knees are both at 90-degree angles. Use your core and quads to ump straight up, switching your legs in mid-air. Land with your left leg forward, then repeat.
- Twisting mountain climbers: In a plank position, bring one knee to the opposite elbow. Quickly switch legs and twist the opposite knee to opposite elbow. Try to have your knee touch your elbow for every rep.
HIIT Workout #3: Surfs Up Circuits
Get strong and lean with this workout that will challenge your whole body. Use your abdominals to stabilize your core during the lunges and jump squats, and give it all you’ve got with the sprints at the end of each circuit. Complete five rounds total with 30 seconds of rest between 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 while using the sand as resistance. Repeat movement on the other side.
- 180-degree jump squats: Squat and touch the ground, jump 180-degrees clockwise and touch the ground again. Repeat by jumping 180-degrees counter-clockwise. Two jumps equals one rep.
- Down dog pushups: Start in a down dog position. Walk your hands out to a full plank, perform a pushup and then walk your hands back to down dog.
- Shuttle sprints: Place two towels about 20 yards apart, and using them as markers, start at one and sprint to the other. That’s one! Keep your speed up, sprinting back and forth five times (10 lengths total).
Reference:
Orlov, Alex (2016, June 26). 3 HIIT Workouts to take to the Beach. Retrieved from http://dailyburn.com/life/fitness/hiit-workout-routine-beach-body/
About the Author:
Sarah Prudencio is the Fitness Program Manager for Visa, Inc. in Foster City, California. There she manages the health and fitness program at eight of Visa’s U.S. sites. She runs everything from group exercise classes to weight loss programs. Sarah graduated from California State University, East Bay with a Bachelor’s degree in Kinesiology. During her stay at CSUEB, she was a two-time NCAA All-Region volleyball player. She also completed her Master’s degree in Kinesiology at Saint Mary’s College. Sarah also has an extensive background in athletics, and she has passed on that knowledge through coaching. She has many years of experience coaching high level club volleyball and is currently the assistant women’s volleyball coach at Archbishop Mitty High School. Sarah was born and raised in San Jose, California and living her whole life in Northern California she has developed a love for the outdoors. She enjoys spending time with her husband and five month old son, Scott.
