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7 HIIT moves from a Hamptons fitness pro that’ll next-level your beach workout


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Photo: Stocksy/Jovo Jovanovic

The beach is a great place to unwind and focus on your sun salutations. But yoga isn’t the only way to work up a sweat on summer’s stomping ground. Those looking to get their hearts pumping should try running on the beach (with or without sneakers). Another option? High-intensity interval training, according to SLT and FitHouse instructor Tatiana Lampa. The uneven surface and shifting sand creates a great natural resistance that’ll make HIIT that much more challenging.

The fitness pro teaches sweat sessions in the Hamptons (AKA the number one summer weekend getaway destination for New Yorkers) where she’s had plenty of time to perfect her sandy HIIT sequences. Below she shares her favorite full-body beach moves. Repeat the circuit five times through for a 30 minute HIIT workout

Move 1: jump squats 

Start with your feet hip-width distance apart. Bend your knees and lower your hips like you’re sitting in a chair. Keep your chest up and make sure your knees stay above your ankles and you can see your toes. Keep your weight in your heels. Once you have squatted to your lowest point, press through your heels to push yourself off of the ground into a jump with your arms extended by your sides. Land lightly on your feet and back into a squat. Continue for 30 seconds with 15 seconds rest before next move.

Move 2: star jacks

Start standing with your arms by your side. Bend your knees and jump up, sending your legs wide and arms overhead. Land back at center with your legs together and arms by your side. Just think of this one as an *extra* jumping jack. Continue for 30 seconds with 15 seconds rest before next move.

Move 3: froggers

Start in a low, wide squat, keeping your chest up, hands are heart-center and knees above ankles. Drop your hands to the ground and jump your feet back so you are in a high plank. Hold the plank for a few seconds and then engage your core to help you jump your legs back into a low squat with your chest up. For an added challenge, add a push-up when you are in the plank. Continue for 30 seconds with 15 seconds rest before next move.

Move 4: mountain climbers

Start in a high plank with your shoulders above your wrists and your hips in-line with your knees and shoulders so your body is in a long line. Bring one knee into your chest using your core and send it back. Alternate legs so it feels as if you’re running. For an added challenge bring your knees in faster. Continue for 30 seconds with 15 seconds rest before next move.

Move 5: jumping lunges

Start in a lunge with your front knee above your ankle and your back knee hovering above the ground. Both knees should make a 90-degree angle and your chest is up. Sink a little lower in your lunge and push yourself off the ground as you switch legs so you land in a lunge with the opposite foot in front. Continue for 30 seconds with 15 seconds rest before next move.

Move 6: tuck jumps 

Start in a low squat. Push yourself off of the ground and try to get as high off the ground as possible while tucking your knees into your chest using your core. Land back into the low squat. Continue for 30 seconds with 15 seconds rest before next move.

Move 7: plank taps 

 Start in a high plank with your body in one even line. Tap your right shoulder with your left hand, then tap your left shoulder with your right hand trying to keep your pelvis stable and not rocking back and forth. (If you were balancing a glass of water on your low back, the goal is not to let it spill.) Continue for 30 seconds with 15 seconds rest before next move.
Check out these tropical-themed activewear pieces that are perfect for a summer workout seaside—plus these bathing-suit tops that double as sports bras so you can go for a dip post-sweat sesh. 

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