I love HIIT (high intensity interval training) workouts, working between intervals of high-intensity exercises with intervals of low-intensity exercises (rest period). Because you are working at a higher intensity than a steady state workout you only need half the amount of time.
Doing this at the beach will accelerate the workout with the soft sand forcing your body to work hard to balance and remain upright, and it provides resistance. Check out the lower body HIIT workout below that you can do without any equipment! No excuses!
Photography by Lorraine
Start with exercise 1) set the timer for 30 seconds aiming to complete as many reps as possible in this time, rest for 15 seconds then move onto exercise 2) for the next 30 seconds. Continue 30 seconds of work and 15 seconds of rest until every exercise has been completed through 4 times. During the 30 seconds work period you should be working at a minimum of 80% of full capacity (this shouldn’t feel comfortable!)
As you are jumping straight into high workload ensure you have completed a 5-10 minute warm up including dynamic stretches before getting started.
1. Walking squat + Squat jump: Start standing, with your feet hip width apart. Bend your knees, sit back into your hips and lower your body until your thighs are almost parallel to the floor, keeping your back straight and knees behind your toes. Hold this squat position and ‘walk’ to the left, stepping out with your left foot, and then your right. Engage your core and jump in the air explosively. Lower the body back into the squat position as you land with knees soft. (That is 1 rep)
2. Lateral Plank walk + Push up: Begin in plank position with your hands underneath your shoulders, and your body in one straight line. Simultaneously cross your right hand toward the left as you step your left foot out to the left. Then simultaneously step your left hand and right foot to the left, returning to the plank position. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck- Until your chest almost touches the floor. Draw shoulder blades back and down, keeping elbows tucked close to your body. Keeping your core engaged, exhale as you push back to the starting position. (Thats 1 rep)
3. Skater: Pushing off with right foot, jump left, landing on left foot (knees soft) and sweeping right leg behind and across; reach right fingertips to left toes. Quickly repeat on the other side. That’s 1 rep. Continue alternating sides.
4. Mountain climbers: Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend the other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body – landing on both forefeet simultaneously. To make it harder: Increase the speed of your stepping legs.
5. Suicide Run: Set up 5 markers roughly 5 meters apart in a straight line. Begin at the starting line (marker 1) and sprint to the second marker. Touch the marker with your hand and then sprint back to the starting line. Sprint to the third marker immediately; touch the third marker and sprint back to the starting line. Continue the pattern until you have run to all markers. That is one set.