23 Beach Exercises That Combine Fun and Fitness

A woman stretching on the beach.

Looking for fun ways to stay active and soak up the sun this summer? Check out these ideas for beach exercises that combine fitness with the sun, sand, and surf.

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At the beach, the possibilities for getting exercise are endless! From classic beach activities like frisbee and swimming to more adventurous options like surfing and kayaking, there’s something for everyone to enjoy while staying active by the shore. Whether you live near the beach year-round and want to make it part of your regular exercise routine, or are on vacation and looking to upgrade your workout with a view of the ocean, there are beach exercise options for all kinds of interests and activity levels.

The beach is an ideal location for a diverse range of exercise routines. Even simple activities like walking or jogging on the sand can provide a great workout, thanks to the added resistance from the soft terrain. Plus, the scenic and peaceful environment of the beach makes it the perfect backdrop for outdoor yoga or beachside stretching sessions, allowing you to relax your body and mind while still getting in a workout. So whether you prefer high-energy water sports or peaceful seaside strolls, the beach offers countless opportunities to stay fit and have fun along the coastline.

Exercising at the beach provides a refreshing departure from traditional gym settings. Instead of jogging on a treadmill you can jog along the water’s edge. Instead of engaging in bodyweight exercises on a gym mat you can do them in the soft sand. Or you can trade a group fitness class for a group water sport like stand-up paddleboarding or kayaking. The possibilities are endless if you’re seeking a fulfilling workout at the beach.

Before diving into specific exercises ideal for the beach, it’s important to recognize the unique benefits of working out by the shore. The transition from conventional gym routines to beach-based fitness is not just a change in scenery but a shift in mindset—a chance to reconnect with nature and embrace a more holistic approach to wellness. Being surrounded by nature can reduce stress levels and promote relaxation in a way that no gym setting can.

Beyond its role as a place for beauty, relaxation, and fun, the shoreline offers a dynamic environment for people to enhance their physical well-being. From sunrise yoga sessions to sunset strolls, the beach encourages movement and appreciation of nature. Exercising outdoors also offers numerous benefits that extend beyond physical fitness. Breathing in the fresh air is invigorating and can help you to feel calm, positive, and focused, while soaking up the sunlight can boost mood and mental clarity, enhancing your overall well-being. Outdoor workouts provide a change of scenery from indoor settings, stimulating the senses and increasing motivation.

Whether you’re a fitness enthusiast looking to break a sweat or simply seeking to enjoy the outdoors while staying active, the beach provides ample opportunities to engage in physical activity. From high-intensity workouts to calming yoga sessions, there’s something for everyone to participate in amidst the beauty of the shoreline, all while enjoying the refreshing ocean air and the soothing sounds of the waves crashing nearby.


Beach Exercises in the Sand for Individuals or Groups

Make the most of your beach day by incorporating some healthy physical activity, whether you’re with family, friends, or by yourself. Check out some of the best beach exercises and beach workouts you can do solo or with others.

An example of one of the beach exercises, showing a woman in a yoga pose on the beach.

Beach exercises: yoga

1. Beach Walking

Take advantage of the sights and sounds of the beach and the resistance of sand as you engage in a low-impact yet effective exercise by simply walking on the beach. You can even collect shells as you walk!

2. Beach Jogging

Jogging on the beach is a perfect way to experience the energizing benefits of cardio exercise while enjoying scenic beauty all around you. You’ll probably find that it’s easier to jog along the semi-wet sand closer to the water, as the dry sand farther from the water can be too soft and difficult to jog on.

3. Beach Running

Much like jogging, running on the beach is a way to embrace the freedom of open space and the challenge of uneven beach terrain. The natural resistance of the sand will help to enhance endurance and strengthen muscles. As mentioned above in the jogging section, the semi-wet sand closer to the water will be easier to run on.

4. Beach Yoga

Can you think of a more peaceful place to do yoga than early morning on the beach?! As you stretch out on your yoga mat you’ll feel the warm sun on your skin and the cool ocean breeze in your hair. It’s easy to let the sound of the waves lull you into a state of deep relaxation and inner peace. This activity can be done alone, or by joining a group beach yoga session by looking on local events pages or local social media groups.

5. Beach Stretching

Stretching is a relaxed yet effective way to give your muscles a workout, made better on the beach while soaking in the sun and enjoying the calming sounds of the waves rolling in. You can stretch on the firmer sand by the water or in the soft sand on your beach towel.

6. Beach Bodyweight Exercises

Feel the sand between your fingers as you tackle a full-body workout on the beach, using nothing but your own body weight to perform exercises like push-ups, lunges, squats, and planks, all while surrounded by the sights and sounds of the beach.

7. Beach Circuit Training

Circuit training on the beach is a dynamic workout that combines strength and cardio exercises in quick succession. Similar to bodyweight exercises but more intense, it involves doing an exercise either for a certain amount of time or a certain number of repetitions, before switching to the next exercise with little or no rest in between. By selecting the exercises you’re interested in to form your own beach exercise workout, it’s easy to create an invigorating fitness experience amidst the natural beauty of the coast.

8. Beach Jump Rope

When you think of jumping rope you might first think of elementary school children, but jumping rope is one of the best cardiovascular workouts you can do. In this 6-week study, it was found that participants who jumped rope for 10-minutes a day had the same level of cardiovascular health improvement as individuals who jogged for 30 minutes a day. Wow! Of course, you can make the activity all the more enjoyable at the beach, where the soft sand cushions your landing and the sea breeze keeps you cool.

9. Beach Cycling

Depending on location, you might have a paved bike path or boardwalk that runs parallel to the beach, sandy bike trails with coastal views, only the beach itself to ride on, or maybe you’re cycling as transportation to and from the beach. All are great exercise and a fun way to explore the coastline, whether you’re cruising at a leisurely pace to take in the scenic views or pushing yourself for an intense workout. If you’re riding on a paved surface, a road bike is all you need, but if you’re planning to cycle on a sandy beach, using a road bike will be difficult or impossible. If you don’t plan to do this regularly you might be able to get away with using a mountain bike with low tire pressure, but otherwise you’ll want to get a “fat tire” bike, which is a bike with wide tires used for soft off-road terrain like sand, snow, and mud.


If you’re enjoying this list of beach exercises, check out: The Best Sunscreen for Your Beach Days, According to Reviewers


Beach Exercises in the Sand: Group Activities

You can incorporate some of these group beach activities into your family beach day or organize a meet-up with friends. These are some of the best group activities to get exercise on the beach while having fun in the sun.

An example of one of the beach exercises, showing a woman playing volleyball on the beach.

Beach exercises: volleyball

10. Beach Frisbee

Bring your frisbee to the beach for an awesome game of beach frisbee with family or friends. Dash across the sand as you toss the frisbee back and forth, soaking up the sun and beach vibes. It’s the perfect way to get moving and make memories under the sunny skies and salty air.

11. Beach Bootcamp

You can sign up to participate in a group outdoor fitness class called beach bootcamp, where you’ll push your limits with a high-intensity workout designed to build strength, endurance, and agility, all under the guidance of a trainer. They’ll motivate and inspire you to reach your fitness goals in a supportive and energizing environment. You can find local beach bootcamps by looking on local events pages and social media groups, or a quick online search.

12. Beach Volleyball

Round up family or friends and head to the beach for an exciting game of beach volleyball. Some beaches have volleyball courts available for use, as well as leagues you can join. Whether you’re a seasoned player or just looking for some outdoor fun, beach volleyball is the perfect way to stay active and socialize with friends and family.

13. Beach Badminton

Ditch the indoor courts and hit the sand for your next game of beach badminton. Bringing your badminton set to the beach is a perfect way to enjoy friendly competition and soak up the beach vibes and sunshine while you play. You can have a good time at the beach and get a little exercise in the process.

14. Beach Soccer

Grab a soccer ball, invite some friends or family, and set up a game of soccer in the sand. Whether you’re keeping score or leisurely passing the ball back and forth just for fun, it’s a great fitness activity for adults or kids while enjoying the beach atmosphere.

15. Beach Flag Football

If you enjoy playing flag football, how about a game of flag football in the sand? Gather your kids or friends, mark boundaries with towels, and enjoy running barefoot in the soft sand.

16. Beach Wiffle Ball

What’s more fun than a friendly game of wiffle ball at the beach?! It’s a low-key yet effective way to get moving while enjoying the outdoors and spending quality time with friends or family. Wiffle ball is a fun beach activity for children and adults alike, and all you need is a wiffle ball and bat, and a few towels to mark the bases in the sand.


If you’re enjoying this list of beach exercises, check out: 17 Fun Things to Do on a Solo Beach Day


Beach Exercises in the Water for Individuals or Groups

These are some exciting ways you can get exercise while having fun in the water, whether you’re solo or with others.
Remember, safety first! Never go into the water without a lifeguard present to ensure a safe and enjoyable beach day for all.

An example of one of the beach exercises, showing a woman on a stand-up paddleboard.

Beach exercises: stand-up paddleboarding

17. Beach Swimming

Looking to cool off and get some exercise in the process? Taking a dip in the ocean is a thrilling way to combine fitness and the outdoors as you dive into the waves and feel the saltwater on your skin. Swimming at the beach is not only refreshing but also a fantastic full-body workout. It’s a perfect way to stay active, beat the heat, and make the most of your beach day.

18. Bodysurfing

Taking beach swimming to the next level, you can give bodysurfing a try! Using just your body instead of a board, you can catch waves and glide along the water’s surface towards the shore, feeling the rush of the ocean beneath you. It’s a fun and exhilarating way to experience the joy of riding waves.

19. Boogie Boarding

Another refreshing way to stay active at the beach is boogie boarding. This enjoyable water sport offers a full-body workout, combining cardio and core strength to ride the waves while lying on your stomach on a foam board. Plus, it’s gentle on the joints, making it suitable for people of various fitness levels.

20. Surfing

Surfing is not only a thrilling way to stay active, but it also provides an excellent full-body workout that challenges your balance, core strength, and cardiovascular endurance. Plus, there’s something empowering about catching a wave and riding it to shore. If you’re ready to try surfing but don’t have a surfboard yet, don’t worry—many beachside towns offer surfboard rental shops where you can find a board that suits your skill level and preferences. Additionally, some surf schools provide boards as part of their lessons, allowing you to try out surfing without the commitment of purchasing a board. Before you hit the beach, do a quick search online or ask around for recommendations on where to rent a surfboard.

21. Stand-Up Paddleboarding

Stand-up paddleboarding (SUP) is a peaceful yet effective way to stay active on the water. This low-impact activity for all fitness levels offers a fantastic full-body workout, engaging your core, arms, and legs as you balance and paddle through the water. If you’re ready to give stand-up paddleboarding a try but don’t have your own board yet, do a quick search online for a local rental shop. Many coastal destinations offer paddleboard rental shops right on the beach or nearby waterways, marinas, resorts, and outdoor recreation centers, making it convenient to find a board to try for the first time.

22. Beach Kayaking

Experience an invigorating yet tranquil workout with beach kayaking. As you paddle through gentle waves you’ll get a great workout for your core, arms, and shoulders while enjoying the beauty of the coastline. Beach kayaking allows you to connect with nature while improving your fitness. If you don’t have your own kayak, check out a local rental shop on the beach or at nearby outdoor recreation centers for a rental.

23. Skimboarding

Skimboarding is an exciting water sport that’s ideal for anyone looking to get active at the beach who isn’t afraid of a challenge. Skimboarding involves jumping onto a flat board, known as a skimboard, as it glides across shallow water near the shoreline. You begin by running through the shallow water, throwing the skimboard down ahead of you, and jumping onto it, maintaining your balance as you glide across the water. It’s harder than it sounds, but is a fun activity that offers a great workout for your legs and core as you navigate the waves and learn how to balance without falling. Once you get the hang of it you can even perform tricks.


Save These Beach Exercise Ideas

Pin this graphic on Pinterest, or bookmark this page, so you can continue to refer back to these beach workout exercise ideas. And don’t forget to follow Stars & Anchor on Pinterest for more coastal lifestyle and beach inspiration.

A collage showing four options for beach exercises for women, showing volleyball, yoga, stand-up paddleboarding, and stretching. The graphic has text that says, "25 beach exercises that combine fun and fitness" from Stars and Anchor .com.

With activities like swimming, beach volleyball, and surfing, you can easily get your heart pumping and muscles working while soaking up the sun and sea breeze. Even a leisurely walk along the shoreline or a game of frisbee with friends can provide a fun and effective way to stay active. Whether you’re looking for a way to add fitness in a beautiful environment or are working to get your ideal beach body, there are endless possibilities for getting exercise and having a great time outdoors along the coast.

The coastline serves as a versatile and inspiring setting for a wide range of beach exercises that cater to diverse fitness goals and preferences. If you’re seeking a heart-pumping cardio workout, a strength-building session, or a peaceful moment of mindfulness, the seashore offers endless possibilities for physical activity. Embracing the natural elements of sun, sand, and sea can elevate your exercise routine and motivation level, providing a refreshing escape from the confines of indoor gyms and urban landscapes.

Incorporating beach workouts into your fitness regimen not only promotes physical health but also nurtures mental well-being and fosters a deeper connection to nature. As you explore the various beach exercises, remember to listen to your body, stay hydrated, and prioritize safety. Whether you’re a seasoned athlete or a fitness beginner, the beach offers an inclusive and welcoming space for all to enjoy the transformative power of movement amidst the beauty of the coastline.

Which fitness activities from this list are you most excited to? Do you already participate in any of these beach exercises? Let us know in the comments.


The content provided in this blog post about beach exercise ideas is intended for informational purposes only. It is not medical advice and should not be construed as such. The ideas and suggestions presented herein are for inspiration and general knowledge sharing. Always consult with a qualified healthcare professional or medical practitioner before making any decisions regarding your health or medical treatment. Reliance on any information provided in this blog post is solely at your own risk. We disclaim any liability for any injury, damage, or loss resulting from the use of the information presented.

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