Pool Workout to Burn More Calories
Cool off without h2o Calorie Blasting, Muscle Toning Workout!

There’s no better way to enjoy the weather than a workout in the pool. That’s right, don’t knock it till you’ve tried it – you can definitely get a sweat on in the water. No other workout burns calories, boosts metabolism, and firms EVERY muscle in your body, without putting stress on your joints. So suit up, and you’re set to hit the water and make a splash! Water, really? Yes! Amazingly not only does swimming tone and tighten, the result of a perfect combination of calorie burn and muscle recruitment burning 500-700 calories an hour, it’s also kind to your body.

Water neutralizes gravity, so you become virtually weightless when immersed, taking the stress off your joints. Allowing you the opportunity to swim almost every day without risking injury. Water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body. Swimming is especially good for working your core, hips, arms, shoulders, and glutes. In addition to blasting calories as you swim, you will build lean muscle, which ignites your metabolism so that you burn more calories long after you’ve showered and dried off. Research shows that swimming is that good for you that it literally helps you stay younger with blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.

“The goal for a successful and enjoyable pool workout is to split your swim into shorter segments while mixing in a variety of movements and rest intervals, incorporating different strokes, drills, and intensities.” Betty Herberger. Here’s an H20 workout to incorporate into your fitness routine.

Warm Up

– Swim one lap of the pool normally
– Swim one lap of the pool using just using your legs
– Swim one lap of the pool using just using your arms
– Swim one lap of the pool only using your right arm and right leg, placing your left hand behind your back
– Swim one lap of the pool only using your left arm and left leg, placing your right hand behind your back
– Swim one lap of the pool normally


100 flutter kicks (50 each leg), holding the side of the pool
Jog 1 lap in the pool lengthwise. Once you reach the deep end, swim to touch the other side of the pool and swim back until where you can stand again and start jogging back to the other side of the pool
50 squats (even if you can’t do squats out of the pool you will most likely be able to do squats in the pool)
50 jumping jacks (making sure your arms go fully into the water and out to cause resistance which will provide the strength training component)
25 pool push ups, holding the side of the pool
25 chest fly’s using water dumbbells (if you do not have water dumbbells you can use just your arms keeping palms open and facing toward water)
20 wall push offs (holding the side of the pool with your feet up against the side of the pool, use your legs to jump back off the side of the pool into the water and swim back to the side of the pool and repeat)

Cool Down

Swim 10 total laps using any of the following strokes: freestyle, breaststroke or the backstroke
State 5 positive facts about yourself and give yourself a pat on the back for a job well done!

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