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upper body workout in swim spa

Water exercises in a swim spa

Looking for exercises that can be done in a swim spa? Check out these versatile aquatic fitness movements that can challenge the entire body and get that heart pumping.

water dumbbells in swim spa

Gentle Exercises to get started or warm up

Neck rotation
Seated in a swim spa or hot tub, turn head slowly to look over one shoulder, then the other. Hold each position.

Neck/upper back stretch
Clasp hands together in front of body with arms extended. Gently pull shoulder blades apart by slowly reaching forward while bringing chin toward chest. Hold position.

Lower trunk rotation
Keep your feet together as you sit on the bench of the swim spa. Rotate knees to one side, then alternate sides. Hold each position.

Hip abduction
Lift leg out to the side. Keep knee straight. Pull leg down to start. Repeat.

High knee march
Bring one leg toward chest with knee bent. Return to start position. Repeat.

Squats
Stand away from bench, bend both knees lowering buttocks toward bench, keeping equal pressure on balls and heels of feet and attempt to keep shins in vertical position. Return to start position. Repeat.

resistance band exercise in swim spa
water walking in swim spa

Various Water Exercise Movements

Walking Lunges with Flies
While holding the aquatic dumbbells in front of body with arms straight, lunge forward with one leg while opening arms out to sides. Walk forward. Return to starting position. Repeat sequence.

Rowing
Perform rowing motion in sitting position. Use both arms equally. Repeat.

Chest press
Begin with a staggered stance position, and hold the handles of the aquatic dumbbells. Perform chest press motion with one arm at a time. Repeat.

Standing tricep press
In a staggered stance, hold handles in both hands with elbows bent to 90º close to body. Press arms backward to extend elbow. Return. Repeat.

Double leg tuck jump
Start with your arms at your sides. Jump straight up bringing knees to chest. Land on both feet equally. Repeat.

Kickboard push down
Sit on bench with both feet flat on floor, both hands on kickboard, arms straight and shoulder width apart. Stabilize abdominals, push kickboard into water. Hold and return. Repeat.

Diagonal kicks
Standing in the swim spa, bring your leg diagonally across your body. Keep your core and glutes tight while maintaining an upright posture. Your shoulders should stay square. Hold the side of the swim spa if needed.

Jumping jacks
When performing jumping jacks in the water, be sure to keep your arms below the water and move the legs through full range of motion. Land with soft knees.

swimming against jets in swim spa
swimming underwater against jets in swim spa

Water Workout Routines

Sprint Intervals:
Sprint vigorously for 30 seconds.
Follow with a 30-second active rest period (gentle swimming or water walking).
Repeat the cycle for 15-20 minutes.

Tabata Swim with Swim Jets:
Perform all-out swimming for 20 seconds.
Rest for 10 seconds.
Repeat for eight cycles, totaling four minutes.

Water Plyometrics:
Perform explosive movements like jumping jacks, knee tucks, or high knees in the water.
Alternate with 20 seconds of maximum effort and 40 seconds of rest.
Repeat for a challenging and dynamic HIIT workout.

Swim Spa and Land Circuit:
Set up stations around your swim spa for exercises like resistance band training and bodyweight exercises (planks, triceps dips on the steps).
Choose 1 or 2 water exercises like swimming, jogging, side leg lifts
Spend 1 minute at each station, performing exercises at maximum intensity.
Cycle through all stations, then rest for 2 minutes. Repeat for three cycles. Take care when entering and exiting the swim spa.

Benefits of Water Exercises

Exercising in water brings a unique set of benefits that distinguishes it from traditional land-based workouts. One of the most significant advantages is the low-impact nature of water exercise. The buoyancy of the water helps reduce the stress on joints and bones, making it an excellent option for individuals with arthritis or those recovering from injuries. This buoyancy allows for a wider range of motion and supports the body in ways that can help prevent strain and injury. Essentially, water acts as a cushion, reducing the risk of overuse injuries and making exercise accessible to people of all ages and fitness levels.

Another key benefit of water exercise is the natural resistance it provides. Unlike air, water is denser and offers resistance in all directions, which means that every movement in the water requires more effort than the same movement on land. This resistance helps in toning and strengthening muscles without the need for additional weights or equipment. Activities such as water aerobics, aqua jogging, and even simple swimming strokes can engage multiple muscle groups simultaneously, leading to a comprehensive full-body workout. The continuous resistance provided by the water also helps improve cardiovascular endurance and overall muscle strength.

Moreover, the versatility of water exercises allows for a variety of workouts that can cater to different fitness goals and preferences. Whether you prefer the rhythmic movements of water aerobics, the meditative flow of aquatic yoga, or the high-intensity bursts of interval training in water, there is something for everyone. The water’s cooling effect also makes it a more comfortable environment for longer workout sessions, especially during hot weather. This adaptability ensures that individuals remain engaged and motivated, making it easier to maintain consistency in their fitness routines. Ultimately, the best type of exercise is the one that you enjoy and can stick with, and for many, water exercise offers the perfect blend of fun, effectiveness, and accessibility.

swimming against thether in swim spa

Take advantage of exercise in the water

Water is a three-dimensional environment that offers a low-impact, safe space for working out. Water’s buoyancy and natural resistance helps support the body while challenging the muscles. With buoyancy, the effects of gravity are reduced.

50% of your body weight is carried by water when submerged up to waist level.
70% of your body weight is carried by water when submerged up to chest level.
90% of your body weight is carried by water when submerged up to neck deep.

As for lifting weight, water exercise uses water resistance where the harder and faster you move, the harder it is. Unlike traditional weights in a gym, your speed and effort determine the difficulty. So, no matter what age you are or fitness level you are at, as long you are working your hardest, water will give you a great workout.

In the market for the best swim spa for your needs? Check out the brands and models we carry on our SWIM SPAS page.

water kicks exercise in swim spa

Make exercise easy

Having a swim spa at your home opens up amazing fitness opportunities. Aquatic exercise is often easily enjoyable because it instantly removes you from the normal day to day. Being in water is therapeutic to the mind and gentle on the body. A swim spa in your backyard also brings convenience. No long term commute to a gym, no strict class schedules to make.

And unlike a treadmill where your options are to walk or run, working out in water is not limited to swimming. You can, of course swim, but also walk, jog, dance, stretch, use dumbbells, and more. In fact, most any land-based exercise can be modified for the swim spa.