Beach Ready, Steady, Go: 9 Exercises and 20 Minutes are All You Need


Let’s go old school and forget all about sport equipment and gym spaces.

With this HIIT (High-Intensity Interval Training) workout, you’ll sculpt the body of your dreams before realizing it!

Yogi Aaron’s BEACH Fat Burning Workout saves you from all the trouble, time and money of going to the gym. All you need to do is throw on your workout gear and head to an open space! Using your body weight alone, you will build muscle and lose fat in no time.

beach workout

Why It Works.

A balanced workout improves both strength and health condition. Your tight routine, however, often makes you choose between either a cardio or a weight training.

This compact all-inclusive circuit is the answer to your prayers. Invest only a small fraction of the time people waste at the gym, and get even more benefits.

  1. HIIT workouts include short periods of intense exercise and shorter recovery periods. Their fast pace gives you all the benefits of a cardio workout.
  2. This master-quality sequence enhances the way your muscles are engaged, increasing both your physical strength and muscle mass.

 Breaking It Down.

Even though it might seem like a lot of exercises, each round of Yogi Aaron’s BEACH Fat Burning Workout lasts only 9 minutes. You are therefore advised to do 2 rounds and finish off with some light jog.

Consistency is the key to turning your body into a masterpiece. Repeat these 20 minutes on a daily basis and, before you know it, you’ll be stronger and healthier.

This is what your first 9 minutes will look like:

0:00-0:45: Squats

A great warm-up exercise, Squats do much more than build your leg muscles (including your quadriceps, hamstrings, and calves). They in fact create an anabolic environment, which results to greater muscle gains!

0:45-1:00: Recovery

Breathe deeply. We’ve only just started! Find your way to plank and let’s get some real results!

1:00-1:45: Forearms to Push-ups

Another great full-body exercise. Work those shoulders and truly engage the core! As demonstrated in the video, you should alternate sides as you come down and up: Right-Left, Right-Left, Left-Right, Left-Right. Keep it up for 45 seconds: your whole body should already be on fire!

1:45-2:00: Recovery

Come back up, soul-dier!

2:00-2:45: Lunge Jumps

Get the benefits of some more Squats as you bend your knees both before jumping and as you land! No cheating allowed: jump as farther as possible, and come low in your push-ups, while engaging the core! Now we’re talking…

2:45-3:00: Recovery

You’ve got this! Find your strong plank again!

 3:00-3:45: Sprinter Starts

With firm arms, build up your muscular endurance as well as the strength of your quadriceps, hamstrings and gluteals. Your heart will be racing fast: that’s exactly what we want!

3:45-4:00: Recovery

You’re doing great! Reward yourself by lying down on your back.

4:00-4:45: Flutter Kicks

Time to fire those abdominal muscles and especially those lower abs that we tend to forget! Your hip flexors should also be feeling it! This is no time for rest: how many can you do in 45 seconds?

4:45-5:00: Recovery

Stay on the ground and contemplate your life’s purpose.

5:00-5:45: Bicycle Crunches and Hold

Do slower movements this time, keeping your legs off the ground to once more engage the lower abs and hip flexors. The Bicycle Crunches and the holds are sure to work the rectus abdominus muscle, aka upper abs!

5:45-6:00: Recovery

Enough lying down! Let’s turn around for some push-ups.

6:00-6:45: Push-ups

We are going ‘old school’ and here you have the incarnation of ‘old but gold’. Keep the whole body engaged and indulge in this exercise that positions all the muscles in your upper body and strengthens your forearms, shoulders and chest!

6:45-7:00: Recovery

You may put your knees down. Or stay in plank, it’s up to you…

 7:00-7:45: Jump and Burp

Now that you’re warm, translate those Sprinter Starts into Sprinter Finishers, planting your foot to the outside of your hand this time! It’s the second to last exercise, so you’d better be giving it your all…

7:45-8:00: Recovery

Come back up for the grand finale…

 8:00-8:45: Squat Pulses

Have your knee cups above the ankles, keep your back straight, roll your shoulders back, and brighten up your face with a smile. Beautifully done!

8:45-9:00: Recovery

If this was Round One, allow yourself a one-minute recovery (only) before starting over from 0:00!

If this was your Last Round, jog it off and be proud of yourself! This is not an easy workout; but if it were easy, it wouldn’t be worth it…


beach workout

What the Beach are you waiting for?

Try it out now and get to meet the best version of you!

Be more lenient with yourself the first couple of times, and, once you know what you are doing, really give it your all! You can eventually add a Third Round to the circuit!

Now that you know the secret, there is no excuse for you not to get in shape, stay in shape, and maintain your health! Here you are, one click away from complete body transformation: https://youtu.be/XI7sECZGQro

Check out Yogi Aaron’s 7 Easy HIIT Dumbbell Exercises To Give You A Total 40-minute Workout