Beach volleyball

Is beach volleyball right for you?

Sand, sun and a serious leg workout. It is a hard-intensity, medium impact activity that you can do outdoors, with a partner or in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.

Takes some practice. You can do it without spending anything.

Why try beach volleyball

• Burns calories. At around 560 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Sociable. It is an easy way to meet people and have fun.
• Teaches a skill. There is always something new to learn, which keeps it interesting.

How to start beach volleyball

1. Many beaches and city parks have free sand courts; bring a ball and a friend.

2. Get the basics: ball. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.