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Instagram Pics That Will Make You Want to HIIT the Beach

Tone with Tone It Up

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Who better to demo a HIIT the Beach workout than the Tone It Up girls? After all, they do have a bikini series going on. Watch their exercise moves (and bloopers) in this adorable Instagram post, then check out this total-body TIU workout you can do on the beach with just a pair of dumbbells and a mat (or beach towel!). (Then keep it going with our 30-day Tone It Up dumbbell challenge.)  

Photo: Instagram

Sprint, Sand-Style

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Rose and Tiffany of the Instagram account @ThePrettyLittleLifters show that sand sprints are where it's at when it comes to beach HIIT workouts. Baywatch, here we come! (Try this 10-Minute HIIT sprint workout that works perfectly on the open sand.)

Photo: Instagram

Jump for Joy (& Fitness)

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Siss Way of @the_fitway shows off some impressively high tuck jumps, admitting that "love them or loathe them, they are definitely a challenge regardless of what fitness level you're at." Add some sand for even more a challenging HIIT session. (Get started with this 15-minute plyometrics plan.)

Photo: Instagram

Put Your Friends to Good Use

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Sometimes you want to get some strength training in but don't have the equipment. Solution: Pick up humans. CrossFit trainer Kellie Baltzell grabbed her friend for an overhead squat, and made it look way too easy. Maybe try some of these squat variations first, though.

Photo: Instagram

Tackle a Class

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Hunt down your nearest beach and check it out for open HIIT classes; this one is all the way down in Balnarring Beach, Victoria, Australia—but if it wasn't so far, you can bet we'd already be there. No tires to jump through? High-knee your way over beach towels or beach bags instead. 

Photo: Instagram

Just Add Water

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London-based fitness instructor Caitlin McGowan declares her go-to formula for getting a great workout anywhere: "1 lower body move, 1 upper body move, 1 high intensity cardio move. Repeat 12-15 reps of each move one after another. Complete as many circuits as you can depending on how much time you have." Think you can't do burpees in sand and water? Think again. Just watch her full Instagram video to see her do it.

Photo: Instagram

Distract Yourself

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Get your workout in while watching kids on the beach—Julie of @OurFitFamilyLife proves that, if anything, they serve as a great distraction from those burn-out squat combinations. (These spicy squat variations will have your legs quivering in no time.)

Photo: Instagram

Long-Jump Your Way to the Waves

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Another alternative to running in the sand? These long jump squats from @Cali_Gets_Fit are the perfect addition to your beach HIIT routine.

Photo: Instagram

Get Creative

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This poolside, beach-view workout can be done balancing on the edge of a pool (like @achieving_balance) or right on the sand itself with your feet towards the water. You can adapt planks, pushups, v-sits, and tricep dips to work almost anywhere.

Photo: Instagram

Go Wild with Wall Sits

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No wall? No problem. Find a palm tree, boardwalk banister, or a really strong friend and get your wall sit on. As trainer Bianca Buresh says: "Use a wall or a tree, shoot for 3 sets of 20 knee lifts, alternating legs then hold each leg up for 20 seconds. Engage your abs and breathe.

Photo: Instagram

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