Aqua Fitness

I know what you all think…it’s August, cities are almost empty, everyone is chilling by the sea or the pool, sipping some delicious, refreshing cocktails, most probably partying from sunrise to sunset. The idea of checking out the hotel gym is not even crossing your mind and doing some HIIT workout is out of question when its 35*C + out there…Don’t worry, I am not judging, I too am enjoying my summer, haven’t pass by the gym 2 weeks now, but Pssst..No judging, remember.


In case you feel guilty for skipping your routine, here are few ideas how to burn those few extra frozen-margarita calories, in a different, fun, refreshing way; by yourself or family and friends.


There is no time like the present to soak your self in refreshing 50 shades of blue for a great workout. Swimming will burn 400 to 700 calories an hour and condition your entire body. Plus, when you’re in the water, your body bears only 10% of its weight, yet you’re fighting resistance that’s 12-15  times more resistance than the air. Moving your aerobics routine into the water provides the toning and cardiovascular benefits of exercise on dry land with less strain and stress on your muscles, joints and bones. So you can burn as many as 3½ times more calories than if you walked at a moderate pace—and it’s more refreshing! That equals a great workout for your muscles and much-needed relief for your joints.


Water aerobic exercises may prove a safer alternative for the elderly, pregnant women and those with back problems or arthritis.


1. Water Walk to Warm Up

Start your water aerobics routine with a few minutes of simple water walking to warm up. Begin with slow strides in waist-high water, walking back and forth while swinging your arms. Tighten your abdominal muscles, keep your back straight and walk with your feet flat against the pool floor. Gradually increase the intensity of your water walking, and fully extend your legs to take long, swift strides. End your water walking warm up with a minute or two of water jogging to get your heart rate up.

2. Treading Intervals

You’ll slim down faster and firm up all over. In deep water, tread as hard as you can for 30 seconds. Then go easy or float on your back for 30 seconds. Fit in 30 bursts over your afternoon at the pool and you’ll scorch nearly 300 calories. This helps works your arms, back, chest, abs, butt and hamstrings!

3.Kick and Punch for Cardio

Take your TAE BO routine in to the water. Kicking and punching in the water gives you a total body workout as well as cardiovascular benefits. Make sure the water level is deep enough to keep your arms submerged, keep your abdominal muscles tight and swiftly alternate your arms and legs, kicking and punching in the water.


4. Waist-Deep Lunges

Water makes high-impact jumps joint-friendly. In waist-deep water, lunge with right foot forward, right thigh parallel to pool floor, left knee bent, hands on hips. Quickly jump up, scissor legs, and land with left leg forward. Do 15 to 20 times. 

5.Water planks

Switch up your boring old planks for this water blast. You will need a pool noodle for this exercise. Grip the noodle with your hands shoulder width apart. Begin to lean forward, keep your feet touching the bottom of the pool. Bring the noodle underneath the water below your chest. This also raises your endurance so you can do the exercise longer while providing even more of a challenge to your core.

6. Step Push-Ups

You’re lighter in water, so full push-ups are easier while still being a super arm and shoulder toner. Start in plank position in the shallow end, hands on the top pool step and toes on the pool floor. Slowly bend elbows to lower as far as you can without getting your face wet. Straighten elbows and repeat. Work up to 2 or 3 slow sets of 15 reps. 

7. Wave Jumping

Head out into waist-deep water, crouch down, and jump over the waves as they come in. Try jumping backward or sideways, or scissoring your legs. 


8. Kickboard Laps

Remember those swimming lessons you were taking as a kid and working on your leg technique? You’ll easily glide through the water with a kickboard or noodle in hand. Practice different types of kicking: flutter (alternating legs), dolphin (legs together, mermaid style), and breaststroke (frog kicks).

9. The Ocean Push-and-Pull

Simply staying upright as the waves hit works your abs and back to tone your torso. Try balancing on one foot to work more muscles. Or compete with your pals to see who can remain standing the longest. 

10. Deepwater Jogging

Hold a noodle or slip on a flotation belt or vest. “Run” as hard as you can for 30 to 60 seconds, bringing knees toward chest and pumping your arms. Do 10 sets, recovering your breath between sprints,

or you can spice it up with Backward Motion

Research shows that water walking or jogging in reverse engages more muscles in your legs and back than going forward (83% more quads, 61% more lower back, and 47% more calves).

11. Water Volleyball 

Torch 175 calories in just 20 minutes: Throw the ball to the other side of the pool and see who can retrieve it the fastest. You won’t even notice you’re doing sprints. Trying to submerge a ball that floats really works your core and upper body. Jump, dive, hit the ball and have fun. Experiment with different movements to vary the muscles targeted. 

12. SUP ( Stand Up Paddle boarding)

Do it Hawaiian way! As the SUP just became a trend in recent years, Hawaiians have been using it for years as a means to keep fit when the waves are not adequate for surfing.The level of intensity you will experience will be variable and be dependent on sea current, and waves.

If you are paddling in the waters  with a lot of waves and sea current, your workout will be intense. In case you are just drifting in a relatively placid water, it will be easier work out.

SUP will give you great back and core work out, your legs will work hard, attempting to maintain balance and paddling will affect your arms and shoulders. In addition you are going to burn a lot of calories.


Tips and Precautions

Always check with your doctor before beginning a new exercise routine. Consider taking swimming class ( for non swimmers ) or a water aerobics class to learn new exercises and proper form.

…And on the end, don’t forget to take a moment and enjoy the sunset.



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