30-Minute HIIT Beach Workout

Tired of hitting the gym? Try “HIIT”-ing the beach instead. A HIIT (high-intensity interval training) workout on the beach packs a punch and doesn’t require equipment. According to Daily Burn, “this popular training method challenges your aerobic and anaerobic systems, meaning you’ll improve cardiovascular endurance and build strength at the same time. Plus, your muscles will work overtime blasting more calories than they would with just steady state cardio alone.” As an added bonus, the sun gives you a vitamin D boost and the sand simulates a Bosu ball workout so that various muscles in the body — which might not normally engage on pavement or a gym floor — are activated.

For this workout, you will need sports sunscreen, one small towel, one water bottle and a timer. Warm up with “A” Sun Salutations by starting in Standing Pose. Inhale your arms up overhead. Exhale into a forward fold. Inhale, raising the torso to a 90-degree angle. Exhale, step or jump to Plank Pose and do a yoga push-up. (To modify, you can drop to your knees.) Inhale into Upward Facing Dog Pose. Exhale into Downward Facing Dog. Enjoy five steady yoga breaths in Downward Dog before stepping or jumping forward. Inhale raise the torso to a 90-degree angle. Exhale into a forward fold. Inhale raise the arms and torso up. Exhale into Standing Pose and repeat four more times. 

Now for the HIIT. You will complete four rounds of the following exercises: a three-minute run, one minute walking lunges (with an option to add a knee up or kick), and one minute holding Plank Pose (with an option of alternating lifting one leg). I recommend doing one interval and then turning around and coming from your original direction so that you can gage how far you are running and you can leave your water bottle.

For the cool down, repeat the steps for an “A” Sun Salutation and end in Downward Facing Dog. Inhale and move the right foot forward into Warrior I. Exhale into Warrior II. Inhale and straighten the right leg. Exhale into Triangle Pose. Hold for five breaths. Inhale up into Warrior II. Exhale into Warrior I. Inhale while straightening the right leg; bring your arms behind your back and clasp your elbows or wrists. Exhale and fold over your front leg for Pyramid Pose. Hold for five breaths. Inhale, lift your torso up and exhale while transitioning into a standing version of the No. 4 stretch, with your left ankle crossing just above your right knee. Hold for five breaths. Inhale and release this pose. Exhale and transition into Dancer Pose, with your left hand catching the ankle of your bent left leg and your right arm reaching forward. Hold for five breaths. Repeat the same sequence on the left side. End by coming into a wide legged forward fold. For 30 seconds, inhale in the center and exhale into a side lunge, and then for 30 seconds enjoy five breaths holding the wide-legged forward fold.


Alder Lane Beach Access, off South Forest Beach Drive
Burkes Beach Access, at the end of Burkes Beach Road
Chaplin Community Park, off of William Hilton Parkway
Coligny Beach Park, off Coligny Circle
Driessen Beach Park, at the end of Bradley Beach Road
Fish Haul Park, at the end of Beach City Road
Folly Field Beach Park, off Folly Field Road
Islanders Beach Park, off Folly Field Road
Mitchelville Beach Park, off Beach City Road

Becca Edwards is a wellness professional, freelance writer and owner of b.e.WELL+b.e.CREATIVE (www.bewellbecreative.com).