Summer is here, and no one wants to be stuck inside all day. Instead of spending all your time cooped up indoors (including your workout in the gym), head outside and give open air training a try to push your summer body to its limits. Don’t cut your beach trip short so you can work up a sweat—make the beach your new fitness space.
This sand session from Men’s Health Next Top Trainer winer Jah Washington is the ideal quick-hitting workout for your busiest vacation days. Washington draws upon the same principles from his 7-Minute Blitz program for this new outdoor regimen. A 2013 paper found that training for just seven minutes using High Intensity Circuit Training (HICT) can help to build strength and endurance while burning fat and improving important health markers like your VO2 Max. You’ll focus on your lower body and core with this routine, alternately focused on either muscle group for the whole period. You jump, hop, squat, and plank in the sand, working up a sweat from more than just the sun overhead.
The key to maximizing these effective workouts is effort, so make sure to push through every rep (with good form, of course). Not satisfied after the first run through the workout? You can repeat the series up to two times for an extended metabolic burner. In the case of this non-stop workout, take at least one minute to rest between rounds.
7-Minute Beach Lower Body and Core Crusher
- Lunge to Rotation
- Single-Leg Hops (Left and Right)
- Plyo Jump
You’ll work straight through this routine with no built-in breaks. You’ll spend one minute on lower body conditioning, then the next on core work. Perform each exercise for a full minute; repeat until you get to 7 minutes.
- Bound Jump to Lateral Slide
- In and Out Abs
- Skater Lunge to High Knee
- Hollow Hold
- Single Leg Plyo Jump – 30 seconds each side
- Plank to Oblique Twist
- 4-Point Run and Retreat
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