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Killer Workouts You Can Do in the Pool


Article by Hayley Hyer

Photography by Stock Images + Provided

Working out in the summer feels so much harder because of the intense heat. I love exercising in a pool because I can stay cooled off, and I don't really realize how much I'm sweating when I'm covered in water.

One way to get an incredible workout in a pool is simply swimming laps, but your backyard pool probably wasn't made for that purpose, and it can be annoying to keep turning around just to do 5-7 strokes and turn around again.

Here are some other killer ways that you can get your exercise in while enjoying your pool!

An Effective + Safe Full-Body Workout

This excerpt from Healthline was written by Emily Cronkleton and medically reviewed by Gregory Minnis, DPT, specialty in physical therapy.

Because water offers heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water.

The heavier resistance can engage your muscles more fully and also help you burn more calories in a shorter amount of time. Aquatic exercise allows you to get a great cardio workout, while also increasing your:

  • strength
  • endurance
  • flexibility

The buoyancy of water also provides extra support for your muscles and joints. This allows you to work out harder while putting less impact on your body than you would on land.

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, it’s especially helpful for people who have joint conditions, such as osteoarthritis and rheumatoid arthritis.

It’s also a gentler form of exercise for pregnant women and people who have:

  • osteoporosis
  • fibromyalgia
  • balance issues
  • joint injuries

READ MORE: Try These 8 Pool Exercises for a Full-Body Workout

Now Kick it Up a Notch

“If you thought Marco Polo or water Zumba were water workouts, think again. I used this workout with a professional basketball player during the off-season and his butt was sufficiently kicked. The main set can be repeated or modified as desired to reach your targeted total training time and goal.” —Erika Lee Sperl

"In chest-deep water, your body weight is approximately 10 percent less than normal. Add in an increase in resistance, and you can train at a higher intensity without the strain or impact of joint-jolting land-based training. Here are some in-pool exercises and a couple of workouts you can perform in the water — no low-intensity aerobics included." —Matt Schneiderman, Fatherly

READ MORE: This Total-Body Pool Workout Will Get You in Killer Shape (No Laps Required)

Follow Hayley Hyer @hayhyer