When you think of working out in the water, you probably envision swimming lap after boring lap or taking a slow-paced water aerobics class. While those two methods are frequently used, they are far from the only choices available. If you haven’t incorporated a little H2O into your workout routine, now is the time to start. Because of the increased resistance and decreased impact, working out in the water is a great choice for people of all ages and ability levels. From an elite athlete looking for cross-training options to someone just starting on his or her fitness journey, there is probably a water workout out there that fits the bill.
1. Treading HIIT: High Intensity Interval Training isn’t just for land lovers. Running in the water? Sign me up. For this workout, hop into the deep end and alternate two-minute treading intervals with one-minute recovery intervals. The treading should be your hardest possible effort using both your arms and legs, while the recovery interval should be a slow lap or a total break on the steps.
2. Shallow Shuffle: If you don’t like venturing too far into the ocean, this one’s for you. In shallow water, start making your way down the coast parallel to the shore. You can alternate walking, jogging, side shuffling, and lunging as you go. The deeper you are, the more resistance you’ll feel. Find the depth and moves that work for you and get moving!
3. Dolphin Dip: Everyone wants to swim like Flipper, am I right? Grab the edge of the pool with your left hand and place your right hand, fingers pointing down, against the wall. Float your legs up parallel to the water, keeping your feet and knees together. Kick like a dolphin, starting the movement in your core and moving through your feet. Kick as hard as you can for 30 seconds at a time, resting in between.
4. Surf Squats: How about a little throwback to your youth? If you loved jumping waves as a kid, you’ll love this workout. Complete jump squats with each incoming wave. Occasionally switch it up by changing the distance between your feet, and you’ll be ripped in no time at all.
5. Water Races: If you want to include the whole family, make a game of it. Nothing spurs my family into a fitness-based activity like a little friendly competition. This workout couldn’t be simpler or more efficient. Throw a ball or floating toy as far into the pool or surf as you can and see who can get there the quickest. While you’re at it, go ahead and complete all of the above activities – as long as you add a competitive twist!
When it comes to getting fit in the water, creativity is key. The more fun you have, the more likely you are to stick with it. What are some of your favorite ways to incorporate water into you routine? Leave a comment and let us know!