It’s summer and the beach is calling your name. Here’s a beach body workout to help you feel great in your bikini…

Yes, you can opt for the sand instead of the gym.

In fact, transferring some of your workouts to the beach offers more than a refreshing change of scenery.

“A high-intensity workout on the beach is guaranteed to get you sweating. The loose sand makes muscles work even harder to maintain grip and balance, and can double the calories you burn,” says Ceri Hannan, National Product Development Manager at Virgin Active South Africa.

Five beach body moves

Hannan recommends trying these five beach body moves:

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The sand sprint 

Place two towels about 15-20 metres apart and sprint from one to the other. Do five sprints there and back (10 in total), focusing on maintaining your speed.

The beach crawl

Get into a plank position on the dry sand and crawl forward using your forearms and toes, keeping your core engaged. Try to crawl for 60 seconds.

Related: How to enjoy exercise

Surfer get-ups 

You don’t have to catch any waves to get a strong surfer bod. All you need is eight rounds of surfer get-ups.

Start in a low plank position with your hands on the sand at shoulder height. Hoist yourself up and into a squat with one foot in front of the other, as if you were standing on a surfboard. 

Walking lunges 

Take advantage of all the open space you have at the beach with a set of walking lunges.

Step forward on one foot and bend so that your other knee touches the sand. Do six on each side.

The towel dust 

Here’s one that will ensure you fit right in with all the other beachgoers.

Stand upright, hold a corner of your towel in each hand. Lift your arms and wave your towel in fast, firm movements for 30 seconds.

Related: 5 Tips for a hot summer body

Once you’ve run through these moves a few time, cool off with a dip in the water and enjoy the rest of your day beach – guilt-free.

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.