This summer maximize your time in the sun by adding a fat blasting, muscle-building beach bodyweight workout to your lounging.

Who needs a gym? Use your body weight and you’ve got a portable workout mechanism no matter where your day takes you. Yes, that includes the beach. To find the perfect beach bodyweight workout, we turned to beachside-based Tel Aviv personal trainer and healthy lifestyle coach, Inna Waissenberg.

Do each of the exercises 12 times (for the lunge, do 12 on each leg) taking as little time between each exercise as possible. After finishing all five moves, rest for 60 to 90 seconds and repeat the whole circuit for a total of three times.

**Note that when exercising outdoors it’s all the more imperative to make sure you’re drinking enough water and slathering on some sunscreen.

Lunge with Glute Kickback

beach bodyweight workout fit nation

Lunge your left leg forward until your thigh is parallel to the floor and your knee is directly over the center of your front foot. Next lift your right leg up, squeezing your glutes. Alternate legs. To make this more challenging you can jump up as you lift your back leg up.

Jump Squat

beach bodyweight workout fit nation

Sit back and down into a squat position, making sure that your knees are behind your toes. Immediately jump up, landing in a squat position. To make this more challenging you can alternate rotating 90 degrees to either side midair, landing in a squat position each time.

Pike to Chaturanga

Beach Bodyweight workout

Start in a piked position with your feet as close to your hands as possible. Keeping your core tight and your head facing down, bend your arms and lower your head and body until it grazes the ground.

Plank Jack

IMG_2810

Start in a high plank position keeping your core tight, your hands firmly planted on the ground and your shoulders over your wrists. Like the motion of a jumping jack, jump your legs wide and then back together. To make this move more challenging you can start in a high plank position and jump your hands and feet out simultaneously.

Plank to Frogger

beach bodyweight workout fit nation

Start in a plank position keeping your core tight, your hands firmly planted on the ground and your shoulders over your wrists. Jump your feet towards your hands, coming into a deep squat and keeping your hands on the floor. Jump your feet back to a plank.

Want more equipment-free workouts? Read on:

This Outdoor Summer Workout Routine Will Help You Stay Fit in the Heat

A Yoga Sequence That’s As Effective As Lifting Weights

Get Toned With This Flexible Bodyweight Workout

Published by Sharon Feiereisen

Sharon Feiereisen is a freelance lifestyle writer based in New York City. Her work has been published in Newsday, Teen Vogue, The Knot, AM New York, Self, and Hamptons Magazine among many other print and online outlets.