Surf Specific Workout in Just Thirty Minutes

Workouts don't have to be a grind to benefit your surf fitness. The way we look at it, work out quickly and then go surf. Check out this 30-minute workout from Surf Stronger Program Director, Scott Adams, CSCS. Scott's routine helps build total body stability, mobility, core strength, and anaerobic fitness; exactly what you need for peak surfing condition.


-5-minute jog at an easy pace.

-8 to 10 minutes of dynamic mobility exercises. See our surfer's warmup video for examples.

-"Tabata" beach sprints:
8 x 20 seconds with 10-second recoveries between runs.
2 minutes of active rest. Walk or jog until you catch your breath.

-10-minute core workout. Choose from our Surf Stronger Core Training or Ski Stronger quick core routines (Super effective core workouts in just ten minutes!)

Based on your fitness level, you can do this workout 2 to 3 days per week with 1 to 3 days of recovery in between.

Run barefoot if you can. Running barefoot strengthens your feet, arches, and ankles, and improves your stability on your board. If a good sandy beach is not an option, a solid grassy field will do just fine.

Push the sprints, which are short and sweet. The key is to work hard in a short amount of time, just like when you're paddling for a wave or positioning for a set.

Take your heart rate within 20 seconds of finishing your last sprint and again one minute later. The faster your heart rate recovers, the better your fitness.

About Scott Adams, CSCS, CES
Scott is the creator of the best-selling sports training video series, Surf Stronger. His ski and surf-specific videos target the areas athletes need most: balance, core stability, and total body fitness. Scott has contributed numerous surf-fitness articles for Surfer Magazine, TransWorld Surf, Fitness Matters and others. 

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Disclaimer: Always consult with your physician before beginning any exercise program. The suggestions here are in no way intended to substitute for medical advice.