Got bored of gym workouts?Want to lose weight without breaking a sweat? It’s time to hop into the pool and enjoy water workouts that burn mega calories and tone every trouble spot. Working out in water is not only fun but also burns fat faster. Now turn you lazy summer day into a calorie burning HIIT workout!

Some of the major benefits of water workouts apart from calorie burning includes – increased resistance and endurance, increase balance and joint range of motion, heals infections and also minimizes the stress on the body! Add these fun water exercises to your aquatic workout routine for improved results:


Planks are equally beneficial both on land and in water. If you don’t have a strong upper body, it’s hard to hold it long enough; all of that changes in a pool. Planks boost your endurance and the water pushing and pulling on you increases the challenge to your core and hence ensures better results!

Workouts In Water!

How to do: Stand on the pool floor. Hold a water log (a long cylindrical piece of foam that float) vertically in both hands. Press it straight down and lean forward until your body is on an even incline. Try to do it for 1-2 mins


Turn yourself into a spiderman and climb the pool walls like he climbs the buildings. The major benefit of this exercise is that it provides a unique challenge to core and back muscles. This workout helps you defy the gravity that just isn’t possible on land!

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How to do: Stand in the pool, stabilize your body, sweep your hands back and forth as you run your legs up the side of the pool and then back down to the floor. Do four repetitions and alternate the leading leg each time.


Cardio in water sounds so much fun and also helps to raise your heart rate and ultimately burn more calories. Along with this, it also helps to strengthen your upper chest, back, arms and core with this challenging drill.

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How to do it: Straddle a water hog as if you were sitting on a horse. Pedal around the pool as fast as you can. Don’t lean and sit up tall with your spine vertical. This will force your core muscles to keep you stable. Do this exercise for at least 3 mins!


Though this exercise seems to be really easy but don’t get confused. It is a really challenging water workout which aims at strengthening your core as you work yourself upright. Keep changing the position of your arms and legs to multiply its outcome!

How to do: Stand in a lunge position and hold an inflated ball with both the hands directly in front of your navel. Maintain the position of your shoulders downside and backward. Hold this position for 30 seconds and switch the leg. Do at least 5 reps.


It is the combination of tradition running with core strengthening. The ball helps in adding extra resistance and pulls you off the center. This increases the work of core muscles as they have to put extra pressure to keep you moving forward. Keep changing the position of the ball to make the workout harder.

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How to do: Hold the ball with both hands directly in front of your navel. Run across the pool as fast as you can for one minute. Rest for 30 seconds, then repeat three more times.


The main aim of fly backs is to work on upper chests muscles and also improve the posture.How to do it: Stand in a lunge position, reach your arms straight out in front of your chest height – palms touching, fingers extended and thumbs up. Open your arms towards the sides and then return them back to starting position. Complete 10 reps!

Some Tips to Make the Most of Your Water Workouts Are:

1. Don’t go deeper than waist-high.

2. Drink lots of water during and after your workout.

3. Wear water shoes to improve traction and webbed gloves to add resistance and intensity to arm movement!

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