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#FitbitSummer: HIIT the Beach with this Quick High-Intensity Workout

This summer, we’ll be featuring tips, exercises and workout routines encouraging you to get outside and get fit in the summer sun!

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Today’s beach workout assumes you have access to a bench on the beach. If you don’t have a bench or a beach, that’s OK. You can do the workout using the ground. Instead of dips, you’ll substitute 10-15 tricep pushups.

Instead of having your hands shoulder-distance apart, bring your hands together so the thumb and index fingers of each hand are touching the other hand. This position targets your triceps, and may be a more difficult pushup variation for beginners and intermediate people. If you start to fatigue, drop to your knees. Just make sure to keep your back flat as you complete each pushup.

Warmup (6 minutes)

1. Jog along beach or park (3 minutes)

2. Air squats (1 minute)

3. Lunges (2 minutes)

4. Inchworms: from a standing position, reach with both hands towards your toes bringing hands to the ground. It’s ok to bend your knees if your hamstrings are tight. Walk your hands forward until your back is straight and your body is in a pushup position. Then walk your feet up to meet your hands. Stand up, and repeat process of walking your hands out again until returning to a pushup position. (1 minute)

Workout (8 minutes)

Resistance Training:

1. With hands on the bench and feet on the ground, do 5 pushups. Then “walk” your hands and body laterally along the bench for a few seconds, repeat another set of 5 pushups. Try to bring chest all the way to the bench. Continue until you have completed 20 pushups total. Active recovery: 30 second jog

2. Flip over and face the opposite direction in a seated position. Do 15-20 dips on the bench. Make sure to fully extend (or “lock out” your arms) after bending your elbows so you fully engage your triceps in this exercise. Active recovery: 30 second jog

3. Repeat “hand walking” pushups from (1) above, 4 sets of 5 pushups each time. Active recovery: 30 second jog

4. Repeat 15-20 dips. Active recovery: 30 second jog

5. Get into a plank position on the ground, elbows bent. Crawl forward on your elbows through the sand, keeping your hips and back parallel with the ground. Only pike your hips in the air if you start to fatigue. Continue for 30-60 seconds. Rest if you feel any pressure on your lower back or your shoulders fatigue. Active recovery: 30 second jog

6. With your feet in the sand and body facing the bench, do a burpee. As you jump out of the burpee, add a squat hop onto the bench. Land on bench in a low squat, and slowly stand up. Step or jump off bench and repeat. Beginners: 10 reps. Intermediate: 15 reps. Advanced: 20 reps.  Rest as needed in between, and stop if you feel fatigued or dizzy. Active recovery: 30 second plank.

Rest (1-10 minutes, depending on how you feel)

Breathing Exercise:

7. Lay on your back and place one hand on your chest, the other on your stomach. Take a deep breath, and notice the hand on your chest rising and falling with each breath. Repeate 10 times, taking longer and deeper breaths each time. Keeping your attention on your breath, start to shift your breathing towards your diaphragm so that you are now breathing deep into your belly. Notice that hand on your stomach rising and falling, instead of the hand on your chest. Repeat 10 times (or longer if you can). When you are ready to stop, bring your knee to your chest and use it to pull yourself into a seated position, then slowly stand.


jenn pattee bio picJenn Pattee is a competitive ultrarunner, outdoor fitness maven and relentless pursuer of playtime. She founded San Francisco’s Basic Training in 2008. Every morning and evening, she and her team of instructors take groups of dedicated amateur athletes through scenic trail runs and innovative cross-training routines designed to increase endurance, flexibility, core strength and speed. She recently wrote about a tennis-court HIIIT workout.

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9 CommentsLeave a comment

  • These exercises sound good, but I can not do high intensity. I Need suggestions I can do due to arthritis in the knee. I do love fitbit though.

  • What is the best way to start hiit when you are not terribly fit and being older than 50 have less supple joints? Would love do do this but get knee pain afterwards?

  • hi judy, thanks for the input! if arthritis prevents you from high intensity workouts, then avoid squats, lunges, and running along the beach. try seated exercises to strengthen your hips and glutes, such as clam shells, and walking vigorously along the beach instead of running. i think walking is the unsung hero of fitness!

    let us know how it goes.

    jennifer pattee

  • Lnda, thank you for the feedback! We’re on it. We have a lot of Boomers in my bootcamp classes in San Francisco, and they are a source of daily inspiration for me. Keep on moving!

    jennifer pattee

  • I started a HIT program on my stationary bike as I am a Boomer… this is the beginning routine I am doing for a couple weeks.1. Warm up for 3-5 minutes: I usually have the resistance at a medium level so if its on a 1-20 scale I keep my warm-up and recovery time at around 10-12. When it comes time to do the intense interval, I bump it up to 15-18. Know that I am very fit and have been doing this for years, so if you are starting from ground zero don’t go this intensely unless you want to throw up after your attempt.
    2. 30 seconds high intensity, 1 minute low intensity (repeat 4 times)
    3. 40 seconds high intensity, 1 minute low intensity (repeat 4 times)
    4. 30 seconds high intensity, 1 minute low intensity (repeat 4 times)

    How do I record this type of exercise on the Dash.. it looks like I am not doing anything..?

  • Can you make the posted workouts into videos. I always find it easier to do the workout to a video.
    Tough to just do the workout on your own.

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