Pool HIIT Workout

Winter could be coming but indoor pools are good way to urge a high-intensity workout without all of the impact. the simplest part is, you do not got to be someone who knows the way to swim all of the strokes proficiently (you do need to be ready to swim enough so as that you are not creating a dangerous situation for yourself within the water) in order to workout within the pool. There are many moves like high knees, butt kicks, squats, lunges then far more that you simply can do to urge an excellent workout within the pool especially in shallow water. And if you're in a neighborhood where it's still warm, then a pool or maybe the ocean (on a flat surface barring any marine life) will work just perfectly.

Water workouts are great for people who don't need a high impact workout. That being said, you'll still get a high intensity, heart pumping workout within the pool. The benefit is that you simply have the resistance of the water surrounding your entire body adding in a further element of intensity. a bit like the other pool workout, the key's to form sure you're moving and moving hard so as to urge your pulse up. within the end it is a fantastic thanks to misunderstanding workouts, cross train and keep things interesting.


What You Need: For this compute there's no equipment required. However, if you are feeling uncomfortable or do not know the way to swim, a life jacket or life preserver is usually recommended. Floatation devices like kickboards, noodles and little inner tubes are often wont to hold onto with hands or support the body.


You'll need a towel to dry off with, swim cap if you do not want to urge your hair wet and proper swim wear. even have a bottle of water available to quench your thirst.


Additional items like goggles and swim masks are optional supported your swim preferences.


The Workout: Jump in (please don't jump within the shallow water!) and obtain acclimated the temperature for a couple of minutes if needed.


Warm Up - Water walk-1 minute, Water jog-2 minutes

15 - 30 seconds of rest in between movements counting on your recovery time. If the length of your time is just too much for any of the movements, do the simplest you'll do for as long as you see fit.


HIIT - This high intensity interval workout means you ought to be working as hard as you'll during each movement so as to urge your pulse 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 would like it)

*Repeat circuit 2 times.


  • Circuit 2

Side Shuffle Right - 30 Seconds

Side Shuffle Left - 30 Seconds

Tread Water Legs Only - 1 Minute (if you do not skills to tread water, substitute squat jumps instead)

Chest Flys - 1 Minute (arms under water - perform the chest fly exercise using just the resistance of the water)

Water Walk - 1 minute (break time - grab water if you would like it)

Repeat 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 would like it)

Repeat circuit 2 times.


Warm Down - Water jog - 2 minutes, Water walk - 2 to five minutes counting on how long it takes to bring your pulse down.


Please confirm to consult a physician before beginning any new fitness program.