This Workout of the Week was inspired by the beach. We at the beginning of the warm weather season and if you are like me, the first thing you do is drive on down to the beach. After months of running in snow and ice and below freezing temps, it’s nice to get out there and run with your top off. So today I’m featuring a workout you can do on the beach without any equipment.
This workout consists of a 5 minute warm up, 5 minute stretch, 21 minutes of HIIT training, and another 5 minutes of stretching at the end. That’s 39 minutes total. Short and sweet. You can click on the links for video instruction for each exercise.
Warm Up – 50 seconds work, 10 seconds rest, 5 minutes total.
- Jumping Jacks
- Squats
- High Knees
- Standing Side Leg Raises
- Jump Rope
Make sure to stretch for 5 minutes before moving on to the next section.
HIIT Workout – 50 seconds work, 10 seconds rest, repeat 3 times for 24 minutes total.
- Mountain Climbers
- Up and Down Planks
- Squat Jacks
- Straight Leg V-ups
- Push Up Jacks
- Reverse Lunge Knee Up (right leg)
- Touchdowns
- Reverse Lunge Knee Up (left leg)
After your final exercise, you should march in place for one full minute, to bring your heart rate down. Then you will stretch for 5 additional minutes. Done! How was that?
Be Buff Wellness 
My favorite workout of the week was any of the times I made it outdoors to run. I will have to try this HIIT workout though. I love doing interval training! #wowlinkup
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I love running, although it is physically a challenge for me due to bad hips.
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Great workout! I’ve got kickboxing on tap today and a run tonight.
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I love kickboxing. Is it shadow or are you hitting the heavy bag?
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Ooh I love HIIT but I’ve never done it at the beach. Now that I’m a California girl and within walking distance of the water I definitely will have to try this out! Thanks for sharing on the #wowlinkup 🙂
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I love workout out st the beach, because even in the summer, there is a nice breeze to keep you cool enough, especially in the morning.
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I love beach/sand workouts. Wish I lived closer to a beach. My favorite workout this week was my rowing intervals. I forget how difficult the rower can be! #wowlinkup
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You know, I don’t use the rower very often (thankfully my job has one). I need to get into that more, although I think I’d like it more if I were actually moving. LOL!
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Hmm, actually my favorite workout this week had to be Monday’s workout at boot camp. It was toning day so we did hand weights, tricep dips, sprint intervals and everything in between. I like this workout. When you say leg raises do you mean lying down? #wowlinkup
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During the warm up? No, I mean standing, raises your leg to the side away from your body. It’s actually called a Hip Abductor. I didn’t put the right name on it. Ooops.
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Great workout! Pinned! I love workouts requiring no equipment!
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Me too. I don’t like to drag a lot of equipment around.
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What a great workout 🙂 I didn’t know today was national running day! How cool 🙂 Thanks for the great workout idea.
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No problem. Come back again!
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Loved your star jump picture! So fun!! #wowlinkup
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thanks! Gotta love a timer on the cell phone camera.
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I’m trying this workout today except the push up jacks, those scare me. I’m also going to do the mountain climbers with gliding discs. Visiting from the #wowlinkup
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Awesome, let me know how it goes.
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