8 Great Exercises for a Beach Workout (UPDATED 2024)

Fun physical activities you can do by the ocean to help you keep fit and healthy


Beach workout Fitness Header


Table of Contents

1. Introduction
2. Best Exercises for a beach workout
2.1 Beach Volleyball
2.2 Stand-Up Paddleboarding (SUP)
2.3 Beach Yoga
2.4 Beach Walking
2.5 Beach Circuit Training
2.6 Ball Sports
2.7 Beach Jogging
2.8 Beach Frisbee
3. Final Thought

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Read Time: 5 Minutes



The beach is often associated with lazy days, sunbathing and relaxation. But it’s also a vibrant playground that can offer an exciting and invigorating environment for staying fit and active.

Whether you’re a fitness enthusiast seeking new workout ideas or someone looking to break away from the monotony of the gym, the shoreline is an ideal place to engage in fun and effective exercises.

From beach volleyball to stand-up paddleboarding, there are numerous activities that allow you to soak up the sun, feel the sand beneath your toes and get your heart pumping.

In this article, I will explore various beach workout fitness options that provide a great workout and allow you to connect with nature and enjoy the soothing sounds of the ocean. So put on your activewear, slather on some sunscreen and discover the exhilarating world of beach workout fitness.


Best Exercises for a beach workout

Want to get fit and healthy? Here are the nine best exercises you can do for a beach workout to keep you in good mental and physical condition.


Beach Volleyball

One of the most popular and exhilarating beach workout fitness activities is beach volleyball.

Gathering a group of friends or joining a local league allows you to experience the thrill of this fast-paced sport while soaking up the sun and enjoying the stunning coastal scenery.

Beach volleyball is a fun way to stay active and a fantastic full-body workout. The game’s dynamic nature requires explosive movements, such as diving, jumping and spiking, which engage your leg muscles, core, and upper body.

It improves your agility, coordination, and endurance while providing an excellent cardiovascular workout. So next time you are at the beach, take a ball with you, draw lines in the sand and prepare for a friendly match that will energise and exhilarate you.


Stand-Up Paddleboarding (SUP)

For those seeking a unique and engaging beach workout activity, stand-up paddleboarding (SUP) is the perfect choice.

Gliding across the calm waters on a paddleboard allows you to enjoy the beautiful coastal views and provides an excellent workout for your entire body. When balancing on the paddleboard you not only engage your core muscles but also strengthen your arms, back and shoulders while paddling. It’s a low-impact exercise that improves cardiovascular fitness and enhances balance and coordination.

Whether you choose to leisurely paddle along the shoreline or challenge yourself with a more intense session, stand-up paddleboarding offers a refreshing way to stay active while embracing the serenity of the ocean.


Beach Yoga

Embracing the calming ambience of the beach through beach yoga provides a serene and rejuvenating way to stay active on the shoreline.

Practising yoga poses and stretches on the soft sand challenges your balance and engages muscles that may not typically be activated in a regular yoga studio. The soothing sound of the waves and the gentle ocean breeze creates an ideal backdrop for finding inner peace and tranquillity.

Beach yoga allows you to connect with nature, enhance flexibility and improve strength and stability. Whether you join a beach yoga class or roll out your mat independently, this mindful practice nourishes your body and uplifts your spirit.


Beach Yoga is one of the cool things to do at the beach other than sunbathe


Beach Walking

Take off your shoes, feel the sand beneath your feet and embark on a beach walking adventure that combines the benefit of movement with the breathtaking beauty of the shoreline.

Walking on the beach offers a unique and invigorating experience as the soft, uneven surface engages your muscles in new and challenging ways. With the soothing sound of crashing waves and the refreshing sea breeze, beach walking provides a refreshing escape from the confines of the pavement.

The resistance of the sand also strengthens your leg muscles while reducing the impact on your joints, making it an excellent option for both seasoned walkers and beginners alike.


Beach Circuit Training

If you’re looking for a versatile and effective way to stay active on the shoreline, circuit training offers a fantastic beach workout option.

You can create your own circuit routine that utilises the natural elements around you by combining various exercises such as lunges, squats, push-ups and burpees.

The soft sand adds an extra level of challenge, engaging your stabiliser muscles and intensifying your workout. You can incorporate driftwood or rocks as weights for added resistance, making your beach circuit training session even more dynamic.

The beach provides ample space for jumping, sprinting and performing bodyweight exercises, allowing you to get a full-body workout while soaking up the sun and enjoying the scenic views.

So design your circuit, grab your equipment (or none at all) and revel in the freedom and versatility of beach circuit training for a fun and effective beach workout fitness experience.


Ball Sports

If you’re a fan of ball sports, the beach offers a playground of possibilities for staying active and enjoying some friendly competition.

From beach soccer to beach basketball, these ball sports combine the game’s thrill with the shoreline’s scenic beauty. The soft sand adds an extra challenge, requiring you to exert more effort and engage your muscles in different ways.

Whether you’re chasing after a soccer ball, dribbling on the sand, or shooting hoops against the backdrop of crashing waves, these ball sports provide a fantastic cardiovascular workout while improving your coordination, agility and teamwork. Gather a group of friends or join a local beach sports league to make the most of these exhilarating beach workout activities.


A beach picnic is one of the best things to do in Surfers Paradise in Queensland, Australia


Beach Jogging

If you’re looking for a way to combine the tranquillity of the beach with a cardio workout, beach jogging is an excellent choice. The soft sand adds an extra challenge to your run, engaging different muscles and increasing the intensity of your workout.

As you jog along the water’s edge, the rhythmic sound of the waves and the cool breeze create a serene atmosphere that enhances your running experience. Beach jogging is a low-impact activity that reduces stress on your joints while still providing an effective cardiovascular workout.

Whether you prefer a leisurely jog or an intense sprint, the beach offers a spacious and picturesque setting to set your own pace and enjoy the beauty of the shoreline. So next time you are at the beach, why not kick off your shoes, feel the sand between your toes and embrace the therapeutic effects of beach jogging as you keep fit and active along the water’s edge?


Beach Frisbee

If you want to do a beach workout, don’t forget to pack a frisbee for an exciting and engaging activity on the shoreline.

Beach frisbee is a fantastic way to combine fun with fitness. Gather your friends or family and engage in a friendly game that improves your hand-eye coordination, agility and endurance.

Running on the sand to catch the frisbee adds an extra element of cardio to the game, making it a great beach workout. The soft sand provides a forgiving surface, reducing the risk of injuries while diving and leaping to make those incredible catches.

Beach frisbee is a versatile activity that allows you to adapt the game to your preferred intensity level, whether you’re playing a leisurely game or competing with more competitive spirits.


Final Thought

Whatever beach workout activity you take part in, it is important to stay hydrated and protect yourself from the sun by applying sunscreen and wearing appropriate clothing and a hat.

Additionally, always be mindful of the tides and any beach regulations or safety guidelines that are in place.

Most of all, enjoy the beach workout fitness experience and make the most of your time by combining exercise with the natural beauty and relaxation that the beach offers.


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