Winter may be coming, but indoor pools are a great way to get a high-intensity workout without all the impact. The best part is that you don’t have to be someone who can swim every stroke proficiently (you have to be able to swim far enough to not create a dangerous situation for yourself in the water) in order to exercise in the pool. There are many moves like high knees, glute kicks, squats, lunges, and much more that you can do to get a great workout in the pool, especially in shallow water. And if you’re in an area where it’s still hot, then a pool or even the ocean (on a flat surface where there’s no marine life) will work just fine.
Workouts in the water are great for those who don’t want a high-impact workout. That being said, you can still get a high-intensity workout in the pool. The benefit is that you have the resistance of the water surrounding your entire body adding an extra element of intensity. Just like any other pool exercise, the key is to make sure you’re moving and moving hard to get your heart rate up. In the end, it’s a great way to mix up workouts, cross train, and keep things interesting.
What You Need: No equipment is required for this exercise. However, if you are uncomfortable or don’t know how to swim, a life jacket or flotation device is always recommended. Flotation devices such as skateboards, floats, and small inner tubes can be used for handholding or body support.
You’ll need a towel to dry yourself off, a shower cap if you don’t want to get your hair wet, and a suitable bathing suit. Also keep a bottle of water handy to quench your thirst.
Additional items such as swimming goggles and masks are optional based on your swimming preferences.
The Workout: Jump (please don’t jump in shallow water!) and acclimatize to the temperature for a few minutes if necessary.
Warm-up – Water Walk – 1 minute, Water Jog – 2 minutes
*15 – 30 seconds rest between movements depending on your recovery time. If the time is too long for any of the moves, do your best for as long as you see fit.
HIIT – This high-intensity interval training means you have to work as hard as you can during each movement to get your heart rate up.
route 1
High Knees – 1 Minute
butt kicks – 1 minute
Tuck Jumps – 1 Minute
Jumping Jacks – 1 minute
Water walk: 1 minute (break time: drink water if you need it)
*Repeat the circuit 2 times.
Route 2
Random right back – 30 seconds
Random left back – 30 seconds
Stepping only legs in water: 1 minute (if you don’t know how to step on water, substitute squat jumps)
Chest Flys – 1 Minute (arms underwater – perform the Chest Fly exercise using only the resistance of the water)
Water walk: 1 minute (break time: drink water if you need it)
*Repeat the circuit 2 times.
Route 3
Squats (as fast as you can) – 1 Minute
Water race – 1 minute
Water Walking Lunges – 1 minute
High Knee Water Jump – 1 minute
Water Walk – 1 Minute (break time – drink water if you need it)
*Repeat the circuit 2 times.
Warm-up: water jog – 2 minutes, water walk – 2 to 5 minutes, depending on how long it takes for your heart rate to drop.
Be sure to consult a doctor before beginning any new fitness program.