Winter may be approaching, but indoor pools are a great way to get a high-intensity workout without all the shock. The best part is that you don’t have to be someone who can swim all styles fluently (you need to know how to swim well enough not to create a dangerous situation for you in the water) to exercise in the pool. There are many movements like high knees, butt 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 are in an area where it is still hot, then a swimming pool or even the ocean (on a flat surface that excludes any marine life) will work perfectly.

Aquatic workouts are great for those who don’t want a high-impact workout. With that said, you can still get a high intensity workout with your heart pumping in the pool. The benefit is that you have the resistance of the water that surrounds your entire body adding an additional element of intensity. As with any other exercise in the pool, the key is to make sure you are moving and moving vigorously to get your heart rate up. In the end, it’s a great way to mix up workouts, train, and keep things interesting.

What You Need: No equipment is required for this job. However, if you are uncomfortable or cannot swim, a life jacket or flotation device is always recommended. Flotation devices such as float boards, noodles, and small air chambers can be used for handholding or body support.

You will need a towel to dry off, a bathing cap if you don’t want your hair to get wet, and a suitable swimsuit. Also keep a bottle of water handy to quench your thirst.

Additional items such as goggles and swim masks are optional based on your swimming preferences.

The workout: Jump in (please don’t jump into the shallow water!) And acclimatize 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 either move, 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.

Circuit 1

High knees – 1 minute

Butt kicks – 1 minute

Tuck Jumps – 1 minute

Jumping Jacks – 1 minute

Walk on the water: 1 minute (rest time: drink water if you need it)

* Repeat the circuit 2 times.

Circuit 2

Right Sideshift – 30 seconds

Left Sideshift – 30 seconds

Tread Water Legs Only: 1 minute (if you don’t know how to walk in water, substitute squat jumps)

Chest Flys – 1 minute (arms under water – perform the Chest Fly exercise using only water resistance)

Walk on the water: 1 minute (rest time: drink water if you need it)

* Repeat the circuit 2 times.

Circuit 3

Squats (as fast as you can) – 1 minute

Water run – 1 minute

Water walking lunges – 1 minute

High knee jump with water – 1 minute

Walk on the water: 1 minute (rest 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 to lower your heart rate.

Be sure to consult a doctor before starting any new fitness program.

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