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.
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.
The 7-Minute Beach Day Workout
Warmup
Block 1
This block consists of three exercises. Start by performing three reps of each move, then add an additional rep for every 30 seconds. Repeat for eight total rounds (meaning you’ll do eight reps of each movement by the end).
Block 2
Block 2 is a little more complicated. You’ll perform six 30 second rounds, with the first four rounds using the same rep scheme. For Round 5, you’ll add an additional rep for each exercise, and then an additional rep to those totals for Round 6.
Rounds 1-4
Round 5
Round 6
Love working out with Jah? You can train with him with the 20-Minute Metcom program, available now on the All Out Studio streaming fitness platform.
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