Summer Water Workout

By Jay Cardiello
Photo by Getty Images

Turn a lazy summer day in the pool into a calorie-burning, high-intensity workout! Besides providing resistance and increasing endurance, the water will help support much of your weight, which minimizes stress on the body and joints. Exercising in the pool will also help increase balance and joint range of motion, which is particularly beneficial for women who spend a great deal of time on their feet as well as new moms who are looking to get their body back in shape in a safe and healthy manner. Here’s a great routine for the next time you take a dip.

Related: Your Summer Fitness Bucket List

How it works: Do each exercise for 60 seconds in a pool so that the water is at waist-level.

1. High-knee sprints: Run in place at a moderate pace. After 30 seconds, drive knees above the water line, pumping arms and sprinting.

2. Wall walkers: Stand approximately two feet away from the side of the pool. Fluttering hands in the water to keep body afloat, walk forward and then proceed up the wall as high as possible. Reverse direction and repeat.

3. Cannonballs: Stand with feet hip-width apart and arms extended in front of body. Contract core and quickly jump knees up as close as possible to hands. The goal is to have feet spend the least amount of time as possible on the floor.

4. Current sprints: Stand against one side of the pool with feet hip-width apart and hands at sides. Contract core and sprint as fast as you can to the other side of the pool. Turn around and run back to starting position.

Related: 9-Minute Power Plank Workout

5. Single-leg knee-divers: Stand on right leg with left knee raised so thigh is parallel with the floor. Extend arms out to sides. In one quick movement, jump right knee up as high as possible. After 30 seconds, switch legs.

6. Alternating fishing hooks: Stand facing one side of the pool. Place hands on top of the wall with elbows slightly bent. Contract core and swing right leg back as high as possible. Quickly return to starting position and repeat with left leg. Continue, alternating legs.

7. Mermaid splashers: Get in a squat position with feet slightly wider than shoulder-width apart and hips almost parallel with the floor. Extend arms out to the sides with palms forward. Draw shoulder blades together and swing arms back as far as possible. (Hands should not swing in front of shoulders.)

8. Summer swing-outs: Stand tall with feet together under hips and arms extended out to sides. Contract core and swing right leg out as high as possible. After 30 seconds, switch legs.

Related: 25-Minute Workout for a Beach Body

9. Torso torches: Get in a squat position with feet slightly wider than shoulder-width apart and hips almost parallel to the floor. Extend arms in front of body with palms pressed together. Contract core and swing hands as far as possible to the right without letting heels come off the floor. Reverse direction to the left. Continue, alternating sides with arms fully extended at all times.

10. Making waves: Stand with feet hip-with apart and hands at sides. Contract core and perform alternating front kicks at a fast pace while sprinting arms as fast as possible.

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