Winter may be coming, 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 do need to be able to swim enough so as 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 do just fine.
Aquatic workouts are ideal for those who don’t want a high-impact workout. That said, you can still get your heart pumping and high intensity workout 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 fantastic way to mix workouts, cross-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 floatation boards, noodles, and small inner tubes 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 (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 possible 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 water: 1 minute (rest time: drink water if you need it)
* Repeat 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 water: 1 minute (rest time: drink water if you need it)
* Repeat 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 water: 1 minute (rest time: drink water if you need it)
* Repeat 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.
