Beaches are unquestionably one of the most fabulous places to get fit. Think about it: you've got soft sand, hard sand, water of varying depths and usually some stairs and benches to incorporate into a circuit to tone your body to perfection.

When it comes to beach fitness, who better than an Ironwoman and Ironman to share their tips on beach exercise? After all, these guys spend a lot of time running, swimming and paddling through all conditions, so they know how tough it is - and how rewarding.

Soft sand running

Soft sand is a killer to run in, and that's what makes it so great for building fitness and strengthening the calves, ankles and quads, says Ironwoman Naomi Flood. It's an unstable surface, so it forces your body to work hard to balance and remain upright, and it provides resistance.

However, there is a skill to running on it. Flood says the trick is to adapt your usual running style. "Soft-sand running is quite taxing on the body, so stabbing your toes into the sand and running mainly on the balls of your feet is the best way to float across the sand. Soft-sand running is great for fitness and also builds strength in the calves, ankles and quads."

Don't limit your running on the sand to the regular one-foot-in-front-of-the-other scenario. Try running sideways: leaping in the air and bringing your feet together to tone and hone your thighs. Or draw lines in the sand and sprint forwards for 10 to 25 metres, before running backwards to the start. Another form of explosive sand work involves hopping forward with feet together, which improves power and tones your legs. If you're not a runner, even walking on the soft sand will take your workout to a new level.

Keep on the balls of your feet, pitch your body slightly forward and pump your arms to propel yourself. Then try getting closer to the ocean and move onto the hard sand. Ironman Pierce Leonard says that while the soft sand is great for building strength in your core and legs, "the hard sand can help take a lot of strain off the lower back and legs".

Strength and balance exercises

The sand is also a top spot to do strength and balance exercises:

Push-ups on the unstable surface of soft sand not only tone your arms and shoulders, but if you switch on your core while you're doing them, you're getting a core workout as well. Walking lunges on the sand will also make you work extra hard.

Add in a couple of deep squats, some tricep dips on a bench, stair, or just the sand, then perform a hover on the sand and you've worked most of the main parts of your body. The beach is also the perfect surface for balance exercises.

Stand in the soft sand on one leg, arms by your sides, and keep your eyes on the horizon. Then see if you can close your eyes and maintain your balance. Or take it another step and lean your body forward, with the opposite hand straight out in front of you and your other leg raised parallel to the sand.

Hold, then swap sides. An early-morning yoga session on the sand also bumps up the benefits. Thirty minutes of yoga poses can start your day off in the most invigorating way. Swimming can also be a fab way to get fit.

Walking or running in the shallow water - or even waist-deep in the ocean baths or rock pools - provides added resistance to your workout and helps tone your feet, ankles, calves and thighs. Plus it also makes your heart pump faster.

Water fitness

Moving a little deeper into the water, body surfing can also provide an intense workout. Get the most out of a body surfing session by striding out through the waist-deep water, with your arms ploughing through the water for added resistance.

Or if you're really keen, swim out past the breakers for deep-sea swimming. You'll tone most of your muscles and give your cardio system a workout, particularly if you're swimming against any currents.

Ocean swimming is a wet and wild workout that'll have your body working overtime. You're only limited by your imagination when it comes to getting the most out of a beach workout. So next time you're at the beach, look for exercise opportunities - they're lurking around every corner.

Sandy circuit

Start with a brisk walk along the hard sand before stretching your calves, quads and hamstrings. Do 10 push-ups, 10 walking lunges, 10 squats, 10 tricep dips and then the plank for up to 60 seconds.

Go for a quick sprint for around 25 metres through the soft sand before walking back to the start. Repeat five times. Next, try some balance work. Stand on one leg then lean out and touch your toe with your other leg behind you. Run sideways in the soft sand for 25 metres.

Switch to some explosive power work with double-footed hops in the soft sand, then repeat another batch of strength exercises before cooling down with a brisk walk for about 10 minutes. Finally stretch, drink some water, and congratulate yourself for getting fit in the most fabulous way.

Take care

• Always apply sunscreen as soon as the sun is up; its rays can cause damage.
• Keep hydrated - sip water before, during and after a workout.
• Scan the sand for hazards, particularly when you're working out with bare feet.
• Pay attention to the water; it looks inviting, but can be a killer. Swim between the flags or learn to read the water if swimming in an unpatrolled beach.