5 Easy 20 Minute Beach Workouts

Here are a few quick & easy workouts you can do on the beach in next-to-no-time and then jump straight into the ocean for a refreshing cool-down.

No worries if you don’t have beach access. You can do these at home, in the back yard, or even in a hotel room if you’re on the road for work.

The “easy” aspect of them, though, is a fairly loose and subjective term.

Here it means simple to perform without much (or any equipment). But let’s not confuse simple with easy.

Warm-up well, ideally for 10 minutes, going through the gears until you’re hot and breathing fairly hard. After all, and to quote strength legend Dan John, “the warm-up is the workout,” (or at least part of it).

To reiterate, don’t be fooled into thinking simplicity equals easiness. The sand running component amplifies the grunt work required and turns them into mini wars of attrition.

But at least they’re over quickly.

1. 2-4-6-8 Who Don’t We Appreciate

Perform the following exercises in order for 15 minutes straight.

2 burpees

4 squats

6 push-ups

8 reverse lunges

Run 20-30m between two cones / markers.

Repeat, running back and forth between the cones between each round.

Go for 15 minutes and then stop. Or spew up. Just kidding.

2. Push-Up, Count-Up

Set cones 30-50m apart. Set timer for 6 minutes.

Do 1 push-up.

Run between cones.

Do 2 push-ups.

Run back between cones.

Repeat ad nauseum for 6 minutes increasing the push-ups by 1 each run.

3. Squat, Count-Up

Set cones 30-50m apart. Set timer for 6 minutes.

Do 1 squat.

Run between cones.

Do 2 squats.

Run back between cones.

Repeat ad nauseum for 6 minutes increasing the squats by 1 each run.

#2 and #3 can be bundled together with a 1 minute “rest” in between for an especially devilish little combo.

4. 90 / 30

Longer working sets for this one as we work for 90 seconds, followed by 30 seconds rest of the following exercises (I’ve included slightly easier alternate exercises in brackets if it helps):

Mountain climbers

Jumping squats (squats)

Hand-release push-ups

Butterfly sit-ups

Straddles

Jumping jacks

Push-ups

Plank jacks (plank hold)

5. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Burpees

Squats

Sit-ups

Do 1 rep of each exercise in order. Then 2 reps. Then 3.

You get the idea. Work up and then down the ladder.

Fun fact: this gives you 100 reps of each exercise. It also hurts like hell (somewhat surprisingly, given it looks fairly benign on paper).

Summary

There you have it. 5 “easy” workouts you can do on the beach (or anywhere, really) that will get you firmly into fat-burning mode and give you a solid pump & tone along the way.

In fitness,

SFD