11 Workouts That You Can Do In an Exercise Pool or Swim Spa

7 Minute Read

A water workout is a fun and refreshing way to exercise without putting added stress and pressure on the joints. Pool exercises are not just for those who need to focus on joint-friendly forms of exercise. Some of today’s most advanced athletes turn to water workouts to enhance their training. Plus, there are some incredible proven benefits of water workouts for people of all athletic abilities. Pool exercises offer many benefits and significant health benefits, including improving quality of life by supporting mobility, reducing pain, and enhancing overall well-being.

This article will cover some of the best reasons to work out in the water and reveal 11 workouts that you can do in an exercise pool. Pool exercises are especially beneficial for older adults, individuals with chronic conditions, or those recovering from injury, and are helpful for people with limited mobility. Aquatic exercise reduces stress on joints and body weight, improves balance, and can help manage pain. If you have a chronic condition or injury, consult your doctor before starting a new pool exercise routine. Pool exercises are a beneficial form of physical activity that can help you achieve various fitness goals and improve your overall life quality. Furthermore, it will cover additional topics such as recommended pool exercise equipment to increase the intensity of your water workouts and other water fitness techniques that can enhance your workout.

Reasons to work out in the water

Good health is certainly a valid reason to give water aerobics and other water exercises a try. A recent article titled, “What makes water workouts so worthwhile?” on the Harvard Health Publishing Harvard Medical School website explores how aquatic exercise can strengthen your cardiovascular system and muscles.

Aquatic exercise also reduces the risk of falling and injury, especially for individuals with chronic conditions such as osteoarthritis or rheumatoid arthritis, by providing supportive resistance and reduced stress on joints.

In the article, Dr. Aubrey Grant, sports cardiology fellow at the Cardiac Performance Laboratory at Harvard-affiliated Massachusetts General Hospital, calls swimming “one of the best forms of cardiovascular exercise.” Grant further explains in the article that “swimming is a full-body exercise that uses nearly every muscle in your body to propel you forward. And because you’re horizontal in the water, blood doesn’t pool in your lower body like it does when you’re exercising upright.”

Water workouts are also effective for improving balance, making them particularly suitable for people experiencing pain or recovering from injury, as the reduced stress on joints allows for safer and more comfortable movement.

That combined with the pressure of the water on your body increases blood flow from your extremities toward the center of your body and your heart. Through this, your heart becomes more efficient, according to Grant. Another plus the article states: “Moving your body through water provides far more resistance than moving through air, which means swimming strengthens your muscles and cardiovascular system simultaneously.”

1. Swimming

Naturally, swimming is an excellent workout you can do in any type of pool. Doing it in an exercise pool or swim spa can enhance this workout even more. A swim spa is a hybrid between a hot tub and a swimming pool. They offer dual temperature options and jetted seating around the perimeter for relaxing as well as a central area in which you can exercise. Swim spas are designed for fitness training and feature strong jets that create a current for you to swim again.

For those seeking a more advanced workout, swimming in deep or deeper water areas of the pool can increase resistance and workout intensity, making the exercise more challenging and effective.

The added benefit of swimming in an exercise pool or swim spa is that you don’t have to turn around once you reach the edge of the pool. Instead, you are consistently swimming against that current, which can be adjusted to be more or less challenging as you increase your strength and endurance.

2. Water Walking

As simple as it sounds, walking in water provides an excellent workout without putting too much pressure on your joints. Consider wearing water shoes to help maintain traction and stability on the pool bottom during water walking.

As with swimming, you get the added benefit of resistance to enhance your walking. As you progress, try walking in deeper water to further increase resistance and intensity.

Water walking can also be progressed to jogging in the pool for a more intense, low-impact cardiovascular workout.

For proper form during water walking, keep your toes pointed forward and your feet engaged throughout the movement.

3. Lunges

Just as you might do a standard lunge on dry land, lunges can be done as a part of a water workout. Keep your feet hip-width apart, place one foot in front and one behind, then lower your body, remaining centered between your legs. Be sure to keep your front knee soft or slightly bent during the movement to prevent injury and maximize muscle engagement.

4. Squats

Another common weight room exercise, squats are a great part of a water workout too. Squats work your multiple muscle groups including your quads, hamstrings, glutes, abs and calves. Keep your feet parallel, slightly wider than shoulder-width apart, then slowly lower your body into the squat position for better control. As you perform the squat, keep your back and torso straight, then bend your knees and come up, squeezing your muscles as you return to a standing position.

5.Push-ups

Push-ups can be done in an exercise pool much like you might do a wall push-up. Steady your hands along the edge of the swim spa, ensuring it’s not slippery and angle your body behind you. Lift your toes from the pool floor so your body forms a straight line from head to heels. Keep your arms parallel and straight, then bend your elbows as far as you can before returning to the starting position. This exercise targets your chest and shoulders, helping to build upper body strength.

6.Arm exercises

Simply raising your arms to the side, called a lateral raise, with your palms facing downward, and in front of you, called a front raise, with your palms facing each other, and doing bicep curls can be effective exercises in the water thanks to the added resistance. Be sure to fully extend your arms during each movement for maximum benefit. Using foam dumbbells, water weights, hand webs, or water shoes can further increase resistance and intensity of these workouts.

7.Leg raises

For this workout, place your back flat against the edge of the exercise pool and brace yourself with your arms along the edge. Keeping your back to the surface of the swim spa and your legs tight together, lift them slowly to waist height, making sure to keep your legs straight throughout the movement. Then, slowly lower your legs back down in a controlled manner.

8.Paddling

You can paddle in an exercise pool by propping yourself against one edge of the exterior and kicking backwards. The use of a standard kickboard or a flotation device can also help you do this in the center of the swim spa. For added intensity, try holding the kickboard at chest level. Be sure to extend your arms fully while holding the kickboard to maximize the effectiveness of the exercise.

9.Jumping Jacks

Doing jumping jacks in the pool is much easier on your joints than if you were doing them on dry land. Performing jumping jacks in water can help reduce pain, especially for those with joint sensitivities, as the buoyancy minimizes impact. The water works in your favor for added resistance without the harsh landing of a typical jumping jack. Be sure to keep your knees soft and your toes pointed forward during the movement to maintain proper form and further protect your joints.

10.Bicycle

With your back against the interior of the exercise pool, move your legs in motion as if you were riding a bike. You can alternate between forward and backward movements. Make sure to switch and perform the movement with the other leg to ensure balanced muscle development. For best results, repeat the exercise 12 to 15 times or until you feel fatigue.

11.Jump Tucks

For a challenge of high-intensity cardio, incorporate jump tucks into your water workout routine. Ensure you have enough area surrounding you in the swim spa. Then bend down into a semi-squat and with a burst of energy, bend and lift your legs towards your middle. These movements create resistance in the water, making your workout more effective and joint-friendly.

Thanks to tools like YouTube and digital apps, a myriad of water aerobics videos are just a smart device away. While it’s certainly not suggested to bring your smart device into the water or too near it, accessing these videos can give you additional inspiration for your next water workout routine. According to the Harvard Health Publishing Harvard Medical School website, “there are more mellow alternatives that mimic other popular forms of land-based exercise, such as water-based Zumba, yoga, tai chi and Pilates.”

To learn more about Jacuzzi Swim Spa routines check out these swim spa workout videos:

PowerTone™ Circuit - 4 / 5 intensity

PowerTone™ Core - 3 / 5 intensity

PowerTone™ Endurance - 3/ 5 Intensity

PowerTone™ Functional - 4/ 5 intensity

PowerTone™ Strength - 3 / 5 intensity

PowerTone™ Tabata - 5/5 intensity

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There are a multitude of accessories that can help enhance or switch up your water workout routine, and using them can increase resistance and intensity.

These include the following:

Kickboard
Water weights or foam dumbbells
Buoyancy belt
Hand paddles or resistance gloves
Wrist and ankle weights

Three Tips for working out in an exercise pool

1. Stay Hydrated

Because you’re partially submerged in water during a water workout, you may not be hot or sweating as you might be during a traditional workout. However, it is still important to stay hydrated during a water workout. According to an article on John Hopkins University HUB at Work website, “Water is essential to the body during exercise. It dissolves electrolytes—minerals that include sodium, potassium, and magnesium—and distributes them throughout the body, where electrical energy triggers muscle contractions required for movement.”

2.Warm up and cool down

Stretching before and after any workout is a key aspect of your entire workout and essential for your workout recovery. An article on the Mayo Clinic states that stretching “may help you improve your range of motion and decrease your range of motion... [and] improve flexibility.”

3. Start slow

When starting any new form of exercise, it’s important to start slow, and build your strength and endurance. If you’ve never used a swim spa and are unfamiliar with the power of its current, this is especially important.

Before beginning each exercise, stand in the correct position to maintain proper posture and stability. Beginners may find it easier and safer to perform exercises while standing in waist high water, as this allows for better control and use of water resistance.

Taking it easy at first can help you avoid feeling sore after the workout, according to an article titled, “Exercises to try in the pool right now” on the Harvard Health Publishing Harvard Medical School website. In the article, Jessica Hildebrandt, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital, and former competitive swimmer and water polo player, states:

“The water supports you, so you feel good and can do more than you’re used to. But you can overdo it without realizing it. She advises water exercise novices to start with easier exercises and shorter durations, then gradually increase the intensity.

If you’re interested in exercise pools, Jacuzzi® Swim Spas are designed to support the needs of high-endurance athletes and can help increase your ability to train, recover, relax and perform. By harnessing water’s natural ability to heal the mind, body and soul, the Jacuzzi® company takes the concept of an exercise pool to the next level.

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Medical disclaimer: This information is not intended to prescribe a particular diagnosis or course of action. We are not medical professionals. Please contact your GP or other medical professional for advice if you have any concerns about your current health or well-being.