On a luxury vacation, there's nothing more blissful than laying on the sand, closing your eyes & listening to the Caribbean waters lapping at the shore or soaking up the Mexican sun. Still, there's no reason beach bums have to leave their fitness aspirations at home.
In fact, all it takes is 15 to 30 minutes a day to see results. Not only will you be able to sport your bathing suit more confidently, but you'll also get a boost of energy to fuel you through new activities & nightlife at your destination. Plus, you'll be able to enjoy the exotic cocktails & rich cuisine completely guilt-free. Ready to make a move? Use these tips to stay in shape on the sand, no equipment or tools required:
Strength training You might already be aware that lunges help to sculpt & tone your legs, but did you know they're even more effective on the beach? Because it takes effort to balance on the sand, more of your muscles are engaged for every move you make. She Knows reported that according to a study conducted by researchers at the Universite Catholique de Louvain in Belgium, merely walking on sand burns off twice the amount of calories as strolling on hard ground – so imagine what lunging across it can do!
Start with a walking lunge: Place your hands on your hips & step one foot forward until you form a 90 degree angle with your knee, then step in your other foot to meet it. Keep repeating, alternating legs. Plyometric lunges are a more intense, calorie-torching alternative. Simply assume a straight posture with your feet together & place one foot forward like before. Instead of stepping in to meet it, jump into the air & quickly switch legs so that you land in a lunge position on the other. Keep repeating & you'll feel the burn but definitely see the benefits.
Interval cardio The challenging sand terrain also makes for an optimal cardio session. Dru Barrios, owner of the Laguna Beach-based Ladera Fitness, told That's Fit that you'll do less damage to your joints on sand than on a hard surface & making more effort to balance will also give your core a phenomenal workout. After warming up with a four- to six-minute jog, alternate between speed walking for one minute & sprinting as fast as you can for 30 seconds. Gradually work your way up to alternating between one minute of each. Interval training is a great way to get your metabolism into tip-top shape.
If you need to cool off, She Knows suggested wave jumping at about thigh- to hip-level for 30 minutes. Use your arms to propel your body through the water, & the resistance will force you to use all of your muscles for a full body workout.