A Non-Running Beach Workout to Slim Thighs and Stomach

It's true that running is a terrific calorie burner, but it's not the only way to blast calories and lose fat while you're on the beach. Since there's no such thing as "spot reduction," the way to trim the fat around your waist and thighs is to do some type of calorie-burning exercise. While anything from walking to bike riding to skipping on the sand will help you do that, there is a way to spend a lot less time on your workout, while still getting the fat-burning benefits.

  1. HIIT

    • If you haven't yet gotten familiar with high-intensity interval training, or "HIIT," now is the time. These short workouts can help you burn fat, get in shape fast and boost your metabolism for the entire day after doing them, according to the American College of Sports Medicine. It works like this: start with a warm-up of five to 10 minutes, and then do some type of cardio -- any cardio will do -- at near-max intensity for anywhere from 30 seconds to two minutes. Follow that with a period of recovery for the same length of time, and repeat the cycle a total of six to eight times.

    Using the Water

    • If you're unable or unwilling to run to get in your workout, try HIIT in the water. Start out by walking on the sand for about five minutes to get your blood flowing. Then put on a pair of goggles or a snorkel mask, walk into the water until you're chest-deep and swim as hard and fast as you can for about 30 seconds. Unless you have a waterproof watch, it might be tough to keep track of time, so another way to do it is to pick a point and swim to it, such as a buoy or the rope that marks the swimming area. When you reach it, tread water or swim slowly back toward shore. Then start again with another round of all-out intensity. Do this six to eight times and then walk back to the beach to do five minutes of walking as a cool-down. If you're not a strong swimmer or you're worried about deep water, stay in the chest-deep water and simply walk in the water for the low-intensity portion of the workout.

    Jump Rope

    • Another way to do HIIT while on the beach is to bring along a jump rope. Jumping rope is a killer workout that can burn more calories than running. Start out by walking for five to 10 minutes, and then set a timer on your watch for 30 seconds to one minute. Jump rope on the hard sand near the water, which will kick up fewer grains of sand onto your fellow beach-goers, and be easier on you as well. Then walk down the beach, holding your jump rope, for another 30 seconds to one minute. Repeat the cycle for up to eight rounds, and do a walking cool-down.

    Ab and Thigh Strengthening

    • All that cardio is going to help you get on the road to a slimmer waist and thighs, but you may also want to tone the muscles underneath. For that, you have several options you can do right on the beach. Try a series of planks to strengthen your entire core. Simply get down into the "up" position of a push-up and hold it as long as you can. Do that two or three times, and then try a set of 10 to 20 push-ups, stopping when you can't do any more. To strengthen and tone your thighs, do a set each of lunges and squats.