Pool HIIT Workout
Winter might be coming but indoor pools are a great way to get a high-intensity workout without all of the impacts. The best part, you don't have to be someone who knows how to swim all strokes proficiently (you do need to swim enough so that you aren't creating a dangerous situation for yourself in the water) to work out in the pool. There are plenty of moves like high knees, butt kicks, squats, lunges so much more that you can do to get a great workout in the pool, especially in shallow water. And if you're in an area still warm, then a pool or even the ocean (on a flat surface barring any marine life) will work perfectly.
Water workouts are great for those that don't want a high-impact That can still get a high-intensity, heart-pumping workout in the pool. The benefit is that you have the resistance of the water surrounding your entire body element of intensity. other pool workouts, the key is to make sure you're moving and moving hard to get your heart rate up. , it's a fantastic way to mix up workouts, cross-train train and keep things interesting.
What You Need: For this work, there is no equipment required.
You'll need a towel to dry off a swim cap if you don't want to get your hair wet, and proper swimwear. Also, have a bottle of water on hand to quench your thirst.
Additional items like goggles and swim masks are optional based on your swim preferences.
: Jump in (please don't jump in the shallow water!) and get acclimated to the temperature for a few minutes if needed.
Warm Up - Water walk - 1 minute, Water jog - 2 minutes
*15 - 30 seconds of rest in between movements depending on your recovery time. If the length of time is too much for any of
This high-intensity interval was hard as you can 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
Water Walk - 1 minute (break time - grab water if you need it)
*Repeat the circuit 2 times.
Circuit 2
Side Shuffle Right - 30 Seconds
Side Shuffle Left - 30 Seconds
Tread Water Legs Only - 1 Minute (if you don't know how to tread water, substitute squat jumps instead)
Chest Flys - 1 Minute (arms underwater - perform the chest fly exercise using just the resistance of the water)
Water Walk - 1 minute (break time - grab water if you need it)
*Repeat the circuit 2 times.
Circuit 3
Squats (as quick as you can) - 1 Minute
Water Run - 1 Minute
Water Walking Lunges - 1 Minute
Water High Knee Skip - 1 Minute
Water Walk - 1 Minute (break time - grab water if you need it)
*Repeat the circuit 2 times.
Warm Down - Water jog - 2 minutes, Water walk - 2 to 5 minutes on how long it takes to bring your heart rate down.
Please consult a physician before beginning any new physical fitness program.
Margot Rutigliano is a freelance writer and the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach, and healthy living adviser since 1999. Vita Vie Retreat is a fitness vacation offering lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit
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