HIIT Workout You Can do at the Beach

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To keep your beach body in check this summer, stimulate your workout with HIIT training. The beach is an ideal outdoor gym to enjoy the best of nature and exercise. HIIT stands for High Intensity Interval Training, which motivates weight loss pursuits and workout goals. Experience a combination of strength toning and cardiovascular pumping exercises with these beach-inspired exercises. The next you want to pump a sweat, head to the beach and let the sand be your play heart-pumping play pit.

Surfer Squats
Surfer squats increase leg strength, endurance and power. Lower the body into a squat and propel upward to a 180-degree rotation and land in a squat. Continue to propel upward, rotate 180-degrees and in the sand. Complete two sets of 20 reps (10 in each direction).

Plank with Toe Drags
This position strengthens the upper and core musculature while using the sand as resistance. Position the body into a plank. Dig toes into the sand. Drive your right knee toward the chest, dragging the toe in the sand. Return to center and repeat on the left leg. Continue to alternate dragging the feet in and out. Complete two sets of 20 reps (10 on each leg).

Long Jumps
This exercise increases strength and power into the legs and core musculature. Lower the body into a squat position and swing the arms backward. Propel the body up and forward, trying to jump as far as possible. Continue this jumping forward motion. Complete two sets of 10 jumps.

Plank with Elbow Taps
This position strengthens the upper body and core musculature. Position the body into a full plank. Lift the right hand to tap the left shoulder. Lower back to center and lift the left hand to the right shoulder. Continue alternating taps. Complete two sets of 10 taps on each shoulder.

Lateral Lunges with Knee Lift
This position strengthens the legs while using the inner and outer thigh as stabilizers for balance positions. Stand tall and step the left leg out (bend at the left knee when the foot lands) and keep the right leg straight. Lower into the side lunge position and lift upwardback to center while lifting the knee to 90-degrees. Complete two sets of 20 reps (10 on the left leg and 10 on the right leg).

Tabata Sand Sprints
A new method of interval training is known as Tabata, which is influenced from an interval training protocol conducted from a Japanese researcher, Tabata. Sand sprints include sprinting (or jogging) for 20 seconds and walking (or resting) for 10 seconds. Complete eight rounds total equating to a 4-minute session.