9 fun pool exercises to burn calories and shed pounds​

Who said working out has to be only about sweating it out and not having fun!

You can always spruce up your exercise routine with a couple of outdoor activities, some adventure sports, or even a cool pool session!

Diving into pool workouts offers a refreshing and effective way to burn calories, tone muscles, and shed pounds—all while minimizing joint strain.

The water’s natural resistance enhances the intensity of exercises, making each movement more challenging and rewarding.

Moreover, incorporating pool exercises into your fitness routine can help you burn calories, tone muscles, and shed pounds—all while enjoying the refreshing environment of the water.

Here are nine fun pool exercises to help you achieve your fitness goals:

Mimic the motion of land jogging by running in place or around the pool. The water’s resistance boosts cardiovascular endurance and engages your core. For added intensity, incorporate high knees or use water dumbbells. This low-impact exercise is gentle on the joints, making it suitable for all fitness levels.

Hold onto the pool’s edge or use a kickboard for support. Extend your legs and perform rapid, alternating kicks just below the water’s surface. This exercise targets the lower body, particularly the legs and core, enhancing strength and endurance.

In deeper water, keep yourself afloat by using a scissor kick motion with your legs and alternating arm movements. This full-body exercise elevates the heart rate and burns calories effectively. To intensify the workout, incorporate arm circles or alternating arm raises.

Stand in chest-deep water facing the pool’s edge. Place your hands on the edge slightly wider than shoulder-width apart and lower your chest towards the water. Push yourself back up to the starting position. This exercise engages the chest, arms, and shoulders while also working your core for stability.

Position yourself in chest-deep water. Begin by standing and then execute a vertical jump, bringing your knees towards your chest. This explosive movement strengthens the core and leg muscles while providing an effective cardiovascular workout.

Stand waist-deep in water with your feet hip-width apart. Step forward with one foot and lower your body until your knee is at a 90-degree angle. Push back up to the starting position and repeat with the other leg. This exercise primarily works the quadriceps, hamstrings, and glutes.

Use the pool edge to perform burpee jumps against the wall underwater. In the deeper end of the pool, hold the edge so your body is perpendicular to it. Tuck your knees into your chest, stack your feet, and push off the wall, extending your legs away from the wall. This exercise targets your abs, obliques, hips, and legs.

With your back to the pool wall, sit down in the water until your shoulders are at the water’s surface. Extend your arms along the wall for balance. Lift your legs, drawing them toward the surface so that your body forms a wide “V”. Tighten your abs and bend your knees, drawing them into your chest as your torso angles deeper into the water, forming a narrow “V”.

Joining a water aerobics class can be an enjoyable way to lose weight. These classes typically consist of a series of aerobic exercises, including jumping jacks, leg kicks, arm curls, and more, all performed in water. The instructor-led classes ensure that you get a well-rounded workout while having fun with fellow participants.