Turn the Beach Into Your Outdoor Gym With These 5 Effective Workout Ideas

While probably the most obvious, the run-on-the-beach option endures as an excellent way to add some natural beauty and resistance into your regular running routine. If you aren't into sandy toes, you'll want to have some beach-dedicated shoes and find the hard-packed, wetter sand. While not as challenging as a barefoot, soft-sand approach, the absorption of wet sand is still significantly different than traditional paved surfaces, so you should notice more effort is required to propel you forward.

If you don't mind the sandy toes, leave your shoes behind and alternate between the hard pack and soft, either for time (30 to 60 seconds on each) or by distance (between lifeguard stands or other regular markers). Your feet will sink into the soft sand much more, and the movement will require more from your ankles as far as mobility and balance, so only do this option if your ankles are up for it. Your toes will have to grip more, and the uneven surface will require more activation from your lower legs, especially your calf muscles. Running on soft sand will be more tiring, which is why a hybrid hard-sand/soft-sand technique may help you cover more distance and feel more successful.

Not a runner? These same principles apply to walking — just remember that you are working out, not strolling. Walk at a pace where you feel your heart rate quicken, your rate of breath pick up, and some activation in your lower-body muscles. Add in a vigorous arm swing and you'll take it from a walk to a full-body workout.

Grab a friend or five and head to the beach to work out AND have fun at the same time. Most beaches have volleyball nets, and you can draw your own soccer net in the sand (just make sure you have a good goalie or you'll be chasing the ball all over the beach!). Exercise doesn't have to be solitary or drudgery, and you will be more likely to want to participate longer if you are enjoying yourself. Even games like badminton become more difficult on sand because your feet sink; it is hard to move and change directions quickly and to start and stop movement as cleanly as you would on a hard surface. Frisbee, touch football, and even something as simple as a game of tag will get your heart rate up, keep your muscles engaged, and put a smile on your face. Not bad for a workout day at the beach!