ake a breather from the gym and head outdoors for a beach circuit of boot camp in the summer! Angelique Tagaroulias explores the benefits of these sweat-creating activities.

The benefits of outdoor training

“Circuit training is an excellent way to frame your workouts regardless of whether you are working to time (i.e. 30 seconds on, 10 seconds off) or reps (i.e. 8–12 reps),” says personal trainer and owner of Flow Athletic Ben Lucas.

“You can tailor a circuit workout to suit your needs whether you want to work on your heart rate and endurance, or a slower strength-based workout.”

Sand also adds to the resistance, which Lucas says is great for your core, thighs and glutes – hello, booty. The unusual surface also helps with stability and is lower impact than running and sprinting on regular ground. Plus, with an array of exercise and timing options, you won’t get bored. Win, win, win.

Once a form of military entry training, outdoor boot camps typically involve a mix of bodyweight exercises, interval training and strength training in a group fitness environment – a good way to cover all fitness goals. Outdoor boot camps also help you to continuously progress and see results due to the variety of exercises and intensities involved.

For beginners, bodyweight exercises will likely produce some muscle gains, but for the more advanced you can add equipment such as kettlebells and resistance bands to allow for heavier loads and progression.

Try the following exercises, completing:

»10 reps

»Repeat for 3 rounds

»30 seconds' rest between rounds

1. lateral lunges

2. squat jumps

3. push-ups

4. 20 metre shuttle sprints (use towels or cones as markers and set them out 20 metres apart)

“Training on the sand can cause lactic acid to build up in the legs, so you want to flush it out. Lighter exercise will ensure your muscles have a chance to recover, and will also keep your cortisol and inflammation levels in check,” he says.