I can’t believe how quickly the 4th of July weekend fun flew by. Hopefully, you all got to enjoy a little downtime and beat the heat with family and friends.

I am happy to report I got some great workouts in not only inside the gloriously air-conditioned gym, but I also broke an extra sweat at my favorite place on the planet: the beach. So on this Motivation Monday, I offer a simple idea for the next time you spend some time on the sand to take a typical beach walk to the next level.

Walk at a brisk pace and then 10 minutes in, try a sprint Tabata. Any of you repeat readers will know the Tabata is my favorite four-minute express workout with a very simple formula:

*20 seconds of work
*10 seconds of rest
Total= 8 rounds

So, run at a high speed for 20 seconds, then slow down to a walk for 10 and pick it up again. I use my UltraTimer Tabata interval app to keep me in track.

When you’re done with that Tabata, you can go back to walking and then after a minute, why not try a squat, tricep dip or plank Tabata, too? Just remember, if you do more than one Tabata, be sure to rest for 60 seconds before moving on to the next exercise.

The bonus of my beach workout is that spending time listening to the crashing waves and feeling the sea breeze fill my lungs gives me time to clear my head and focus on my mental fitness, too. With the summer season in full swing, I hope you find lots of ways to mix up your routine and find new ways to have fun, be fit and feel fabulous!