15-Minute Beach Workout

Blast through sand with this lower-body beach workout. "Sand provides less stability, making the simplest movements much tougher," says Robert dos Remedios, C.S.C.S.

Avoid the compacted stuff near the water (it's best for running) — it's too hard on your ankles. For these exercises, go barefoot on a soft, flat area. Do two sets of each exercise, resting 30 seconds between sets and 60 seconds between exercises. Repeat the circuit, then reapply your sunscreen.
Muscles worked: quadriceps, calves, hamstrings, and gluteals.

More: 6 Beach Fitness Classes

Shuttle Run




Make three parallel lines in the sand, 5 yards apart. Straddle the middle line with your knees slightly bent and your arms bent so your hands are in front of your thighs. Move to your right and bend at the knees to touch the line with your right hand, then run to the left and touch the far left line with your left hand. Then return to the middle and continue until you've completed four runs to each side.

Sand Skip




Skip forward so that you're jumping and landing on the same foot. Work on leaping as high as possible by driving your knee upward as you push off the ground with your opposite foot. Do five skips on each leg.

Squat Jump




Stand with your feet slightly more than shoulder-width apart and your fingers laced behind your head. Bend at the knees to lower yourself until your thighs are at least parallel to the sand, then jump up as high as you can. Sink directly into the next squat without pausing. Do a total of five repetitions.

Jump and Stick




Stand with your feet about shoulder-width apart, hands beside your thighs. Jump straight up, then land on only one leg with your knees bent, your shoulders slightly forward, and your butt and hips back. Your hands can end up slightly out to your sides and in front of you for balance. Try to steady yourself for 2 seconds, then return to the starting position and jump again. Alternate the leg you land on and do four jumps on each leg.

Workout Photography by Beth Bischoff

More: Hit the Surf With These Beach Workouts

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