If you’re anything like us, your goal when you head to the beach is to do a whole lotta nothin – leave work to the landlocked, right? Generally, we agree with the paradigm that beach = relaxation time, but the truth is that the beach is also an amazing place to squeeze in a workout in between the funning and sunning. No fancy equipment necessary – just bring your sneakers and sunscreen.

Lark Leland, Personal Trainer certified with the American College of Sports Medicine, recommends a couple of easy ways to use the beach as your own personal gym.

The best exercise to do on the beach is running because the sand provides an unstable base. You must work harder and engage far more muscle fibers in order to go the same speed you would on a flat surface. My favorite thing to do is jog then sprint to the next lifeguard stand then alternate between the two speeds. The best part is when you’re hot and sweaty afterward, you can treat yourself to the cold refreshing ocean water.

Another great activity to do on sand are speed racers. This exercise mimics the movement a speed skater uses on the ice and works the outer thighs, hips, glutes, and core. As you jump from side to side, swing your arms in front of you to balance yourself. The unstable sand will absorb some of the force you put out and help burn extra calories. Throw in a few straight arm planks in between for extra core engagement.