This one only takes 8 minutes.

Even if you could hit the gym, moving your body outside can prevent your routine from getting stale.

Bringing the workout outside can give us a nice change of scenery from our typical routines, says Winter.

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Plus, exercising on the waterfront has some other physiologic perks.

If youve ever jogged along the shore, you know its harder for your body to move through sand.

However, if youre looking to up your beach game, weve got the workout for you.

Two young women practicing ballet with a teacher in the dance hall.

certified personal trainer, five-time marathon runner, andLadder strength training senior coach

Winter designed the perfect beach workout to get full mind and body benefits.

Perform each exercise for 40 seconds with a 20-second rest in between.

All in all, one round should only take 8 minutes.

Woman doing hip exercises

Prisoner squat

Start by getting those big muscle groups moving.

Prisoner squats target the quads and glutes, Winter says.

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Cropped image of woman doing lunge yoga pose

Forearm plank

Quality is more important than quantity when it comes to this core movement.

Glute bridge marches

Want healthy hips and a nice peach?

This is amovement that targets the glutesbut can also benefit your core, hip flexors, and hamstrings.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

certified personal trainer, five-time marathon runner, andLadder strength training senior coach

This is also great for isolation, stabilizing one leg at a time.

Knee tucks

Slow and controlled is the way to move with thisab-targeting exercise.

This movement is essentially a reverse crunch and is a great core strengthener, says Winter.

Woman doing arm exercise without weights while sitting on mat at home.

Your abdominal muscles will feel it right away!

(If you cando a push-up with great form, feel free!)

Jumping lunge-to-squats

When youwork the lower body, your heart pumps faster to get blood to your larger muscles.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

This is a relatively simplebut not easymovement with great payoff for your legs and glutes, says Winter.

Adding the jump is also a nice way to incorporate a cardio burst.

Cherry pickers

Finally, youll close out with a core exercise.

Another name for aRussian twist, cherry pickers will target your abs and your obliques.

Jafarnezhadgero AA, Fatollahi A, Granacher U.

2022;10(5):70.

2021;18(24):13093.

Published 2021 Dec 11. doi:10.3390/ijerph182413093

Giatsis G, Panoutsakopoulos V, Kollias IA.

2022;7(1):17.

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