While the thought of having a toned body sounds great to most of us, it’s the grueling process that makes us lose interest faster than the world lost interest in Lori Loughlin. If you’ve been struggling to get up each morning and sneak in an intense hour-long workout, we’ve got you covered with a fun way to burn fat without feeling burned out!

Pool Exercises: Do They Really Work?



While Zumba, calisthenics, and interval training were touted as the secret behind successful weight loss stories in 2019, this year is all about aquatic fitness—also known as aqua fitness.

The technique relies on working out in a swimming pool using aerobics, conventional workout routines, or exercises specifically designed with water resistance and pool dynamics in mind.

From celebrities to nutritionists to trainers, everyone has been turning to aqua fitness to boost metabolism, burn fat, and attain a healthy body weight. We’ve broken down five of the most popular and effective pool exercises that you can easily follow at home. Read on!

1. Flutter Kicks

To make the most of aquatic fitness in its most common form, we recommend trying out lower body water aerobic exercises. As one of the most popular methods, flutter kicks utilize leg and hip muscles, thereby boosting strength and helping you shed pounds.

Start off by firmly holding an edge of the pool and lifting your body so it’s parallel to the floor. Keep your legs straight and begin by kicking each leg alternately. Gradually, ease into a pedaling motion on an imaginary bicycle.

We recommend opting for a comfortable speed that doesn’t place too much pressure on your body. Once you find the perfect pace, you’ll get the hang of the workout and have fun doing it! As opposed to conventional cardio, flutter kicks achieve the same outcome without making you feel overwhelmed or burdened.

2. Spider man

The Spider-man technique is one of the most effective ways of replicating intense cardio. Start by standing in a corner of the pool. Once your body gains stability, sweep your hands back and forth. Mimic climbing a wall by running your legs up and down the side of the pool.

Without being too intense, this movement will accelerate your metabolism and work your abdominal muscles.

3. Pool Cardio

Simplify things by engaging in plain ol’ pool cardio. Run in a zigzag pattern that follows the motion involved in jogging. The current will place enough pressure on your legs to help you shed pounds without feeling fatigued.

The water resistance will simultaneously prevent your body from overdoing it, so you’ll feel a sense of relief and ease as you breeze through this workout.

Swimming Intervals

Turn a simple swim into a workout by spacing your laps, slowing your speed, and speeding it up again. The mild intensity with breaks in between will achieve the perfect balance and mimic a rigorous workout.

Instead of finding a pace that works, challenge yourself by trying different speeds. The goal is to have fun with it!

5. Water Pull-Ups

If your pool has a ladder, this water exercise will go seamlessly. You can also hold onto a sturdy diving board. Do regular pull-ups by pulling yourself upward while placing pressure on your back.

While it may seem difficult in the beginning, water resistance will slow you down eventually and make things much easier. As one of the most effective workouts for weight loss, water pull-ups will help you achieve defined arms and toned abs. We recommend hitting your pool 1–2 times each week to observe noticeable results.

Don’t have an outdoor pool? That’s okay! As one of the leading pool contractors in Virginia, we can help you bring your pool vision to life. From planning to construction to aftercare, we’ll ensure your outdoor living space is revamped with a stunning pool design decked with state-of-the-art technology and functionality. Whether you want to lounge around on your pool chairs or indulge in a quick water workout, your pool will ultimately be just a few steps away! Check out our gallery for a glimpse of our work to get started.