Walking alongside crashing waves is a great way to exercise body and mind. But unlike walking on concrete or asphalt, the softer ground absorbs much of the energy you put into it, so you have to work harder with each step, says Dan Barrett, the developer of Fittrek's Nordic Walking poles. This creates a more intense workout. To give your beach walk some extra calorie-burning power, add these exercises. They'll strengthen your heart, build endurance, and increase lower-body strength.

Do this workout two or three days a week, waiting a day between to let your leg muscles recover.

Soft/Hard Sand Swap (works the legs)
Walk at a moderate pace and intensity level for five to 10 minutes on firm sand. Then move to softer sand for one to two minutes, and increase the effort level (just walking on the soft sand will help you work harder, but you can also increase your speed). Return to a harder sand surface for two to five minutes, keeping the effort level moderate. Repeat the soft/hard swap three to five times.

Sand Hops (works lower legs, hips, and lower back)
On hard sand, hop five to 10 times on right leg. Keep right knee slightly bent throughout while raising left heel behind body; hold arms out to sides, with elbows bent. Switch legs, and repeat. Do two to three sets. To make it harder, do the move on soft sand.

Grapevines (works inner and outer thighs, and lower back)
Stand facing away from the water, and place feet hip-distance apart, knees bent. (A) Step left foot slightly behind right foot; (B) step right foot to right. (C) Step left foot slightly in front of right foot; step right foot to right side again. Repeat 20 times, stepping to the right each time. Turn to face the water and repeat, this time stepping with left foot to left side. Keep abdominals tight throughout the move. Do two to three sets.