Functional training to do in the sand and burn up to 600 calories –

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You don’t need accessories for one functional training efficient in the sand. “With your own body weight, you can do a sequence that burns 600 calories in 40 minutes”, guarantees Marcel Garcia, a professor at Inova Sports, in Fortaleza. Tip: forget your sneakers and, even on hot days, wear one leggings to prevent sand from sticking to sweaty skin.

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To do on the beach

Do 4 sets of 40 seconds of each exercise below with 10 seconds of rest between moves.

1. Isometric squat (stand)
two. Front and back running (5 meters*)
3. Abdominal rower (hugging the knees)
4. alternate feed
5. Lateral displacement (5 meters*)
6. Arm flexion
7. Squat
8. front plank
9. Lying hip raise