In honor of sunny days and warmer temperatures, now’s the perfect time to say so long to the weight room and take things outside. And why not head straight to the shore to work on your beach body? Apart from the beautiful views and mood boost from spending time in the sun, your muscles will have an extra challenge stabilizing you in the sand.
“Working out in the sand adds a ton of resistance to any exercise you’re doing,” says Daily Burn trainer Anja Garcia, who loves getting her sweat on outside when she goes on vacation. And HIIT (high-intensity interval training) is a natural choice for outdoor workouts because you can condition the whole body, without any equipment. 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 (also known as the afterburn effect).
RELATED: 3 Quick HIIT Workouts for Beginners
Ready to soak up some rays and feel the right kind of burn? Try these three HIIT workouts designed by Garcia with the surf and sand in mind. They’re short, sweet and sure to leave you sweating! Now go on and HIIT the beach!
HIIT Workout: 10-Minute Tone Up
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 skips and 30 seconds of walking lunges. Then, complete three rounds of the exercises below with 30 seconds of rest between each round.
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Photo: Pond5
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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 push-ups: Hinge at the waist, bend down and walk your hands away from your feet so you’re in a plank position. Do one push-up, walk your feet towards 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.
Get two more HIIT workouts for the beach here.
This article originally appeared on DailyBurn.com.
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