Winter might be coming but indoor pools are great Way to get a high-intensity workout without all of the impact. The best part is, you don’t have to be someone who knows how to swim all of the strokes proficiently (you do need to be able to swim enough so that you aren’t creating a dangerous situation for yourself in the water) in order to workout in the pool. There are plenty of moves like high knees, butt kicks, squats, lunges and so 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 warm, then a pool or even the ocean (on a flat surface barring any marine life) will work just perfectly.
Water workouts are great for those that don’t want a high impact workout. That being said, you can still get a high intensity, heart pumping workout in the pool. The benefit is that you have the resistance of the water surrounding your entire body adding in an additional element of intensity. Just like any other pool workout, the key is to make sure you’re moving and moving hard in order to get your heart rate up. In the end it’s a fantastic way to mix up workouts, cross train and keep things interesting.
What You Need: For this work out there is no equipment required. However, if you feel uncomfortable or don’t know how to swim, a life vest or flotation device is always recommended. Floatation devices like kickboards, noodles and small inner tubes can be used to hold onto with hands or support the body.
You’ll need a towel to dry off with, swim cap if you don’t want to get your hair wet and proper swim wear. Also have a bottle of water on hand to quench your thirst.
Additional items like goggles and swim masks are optional based on your swim preferences.
The Workout: Jump in (please don’t jump in the shallow water!) and get acclimated the temperature for a few minutes if needed.
Warm Up – Water walk – 1 minute, Water jog – 2 minutes
*15 – 30 seconds of rest in between movements depending on your recovery time. If the length of time is too much for any of the movements, do the best you can do for as long as you see fit.
HIIT – This high intensity interval workout means that you should be working as hard as you can during each movement in order to get your heart rate up.
Circuit 1
High Knees – 1 Minute
Butt Kicks – 1 Minute
Tuck Jumps – 1 Minute
Jumping Jacks – 1 Minute
Water Walk – 1 minute (break time – grab water if you need it)
*Repeat circuit 2 times.
Circuit 2
Side Shuffle Right – 30 Seconds
Side Shuffle Left – 30 Seconds
Tread Water Legs Only – 1 Minute (if you don’t know how to tread water, substitute squat jumps instead)
Chest Flys – 1 Minute (arms under water – perform the chest fly exercise using just the resistance of the water)
Water Walk – 1 minute (break time – grab water if you need it)
*Repeat circuit 2 times.
Circuit 3
Squats (as quick as you can) – 1 Minute
Water Run – 1 Minute
Water Walking Lunges – 1 Minute
Water High Knee Skip – 1 Minute
Water Walk – 1 Minute (break time – grab water if you need it)
*Repeat circuit 2 times.
Warm Down – Water jog – 2 minutes, Water walk – 2 to 5 minutes depending on how long it takes to bring your heart rate down.
Please make sure to consult a physician before beginning any new physical fitness program.