Exercising on the beach offers a unique and refreshing experience that combines the benefits of physical activity with the soothing sounds of the ocean and the feel of sand beneath your feet.

Whether you’re on vacation or simply taking advantage of a sunny day, the beach provides an excellent setting for a workout without the need for any equipment.

In this article, we will explore five of the best exercises you can do on the beach to engage multiple muscle groups and enjoy a fun and effective workout. So, grab your sunscreen and towel, and let’s get started!

Run through the sand

  • If you’re used to running on the ground, a great way to challenge your body is to run on the sand instead.
  • Running in the sand gives your feet extra resistance, and forces your legs to work harder.
  • Start by jogging a short distance, like 250 or 500 meters, then move to a brisk walk, and repeat again.

Crawl like a bear

  • To perform the bear crawl, get on all fours with your shoulders in line with your wrists and your hips in line with your knees.
  • While keeping your chest high and core tight, take one hand and move it forward along with the opposite leg (ex: left hand, right leg).
  • Once you have moved forward, perform the same movement with the other side.
  • As you continue moving, keep your back straight and core tight.
  • Find a short distance to develop your coordination and stamina, and then work your way up.

Walking lunges

  • Stand with your feet shoulder-width apart and your hands at chest height.
  • Next, Step forward with one leg and bends knees until the back knee almost touches the ground.
  • Return to the initial position having advanced that step you have taken forward.
  • Next, do the same with the other leg. Always moving forward.
  • Count 20 steps alternating both legs.


  • Stand with your feet hip-width apart and your arms at your sides.
  • Lower yourself into a squatting position with your hands resting on the floor in front of you.
  • Push your legs back to the push-up position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to the squatting position.
  • Jump and raise both hands above your head.
  • Do 10 repetitions.

Crab walks

  • Sit on the floor and then rise on the palm of your hands and the sole of your feet.
  • Move your feet and hands forward for a few steps.
  • Do 12 repetitions.