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8 Effective Pool Exercises that Help with Burning Fat

Pool exercises can help you in a big way when it comes to shedding those extra kilos and staying fit and active. Water is also 800 times denser than the air, meaning exercises are more challenging in water than traditional workouts on land.

Due to the buoyancy water provides, exercises in a pool have far less impact on your body and muscles. Suppose you struggle with aches and pains from previous injuries or older age; pool exercises are the perfect way to stay on top of your health and fitness without aggravating weaker areas.  So, we think it’s time to head to the pool! Here are our top 8 recommended swimming pool exercises for a full-body workout.Don’t forget; the optimum pool water temperature for a workout is between 24 – 28 degrees celsius. Want to adjust your pool temperature? Check out our Chilli range and learn more.

Pool exercises for beginners

One-Legged Balance 

This exercise helps you maintain balance without falling or hurting yourself, working on your leg and core muscles.

For this exercise, stand in the water at waist height. Lift your left knee up and place the middle of a pool noodle under the left foot. Keep your hands on your sides and try to stay in this position for about one minute. After this, move your left knee out to the side and balance for another minute. Switch legs and repeat the workout with the right knee and foot.

Walk-in Water 

As you move against the resistance of the water, you target your lower body, core and arms. Now that’s what we call a full-body workout.

Start by entering the shallow end of the swimming pool and walk until you reach waist height. Put pressure on your heels first and then your toes. Do not tiptoe and keep your arms on your sides and move them back and forth as you push against the water resistance. Continue this pool exercise for about 5 – 10 minutes and move to the deep end of the pool.

The Bicycle 

For this exercise, rest your elbows on the side of the pool and use your legs to pedal. Imagine a bicycle and move the legs as you would ride a bike. With the help of this exercise, you can strengthen your core, legs and shoulders.

Pool exercises for intermediate 

Fly Backs

Fly backs strengthen the muscles on the upper chest, arms and back. They also help you improve your posture.

For this pool exercise, get into a lunge position with your left leg drawn out and your right knee bent. Extend your arms and fingers with palms touching each other and thumbs up. Open your arms on the sides of the water, keeping them straight. Return to the starting position to complete one rep.Repeat this exercise for 5 sets of 6. Don’t forget to switch the leg for each set! 


Get ready to burn some fat! This may be our favourite out of our 8 essential water workouts that help strengthen your core. For this workout lean on the edge of the pool, keeping your elbows and legs straight and tight together. Once you have settled in this position, begin with lifting them until you reach the top of the water and then lower them.

Tuck Jump

Start with standing in the water and jump in such a way that your legs touch your chest. Make sure your feet are touching the floor in between jumps. As you do this exercise multiple times, it helps to strengthen your core and keep your legs trim.

Pool Exercises for Experts 

Chaos Cardio

This exercise is similar to jogging with a few advanced steps. Create several currents in the water by running in a zigzag pattern from one end to the other. Without waiting, run while the currents are still moving. Take a break and repeat the workout.

Jumping Jacks

For this workout, stand in the pool at chest height. Bring your feet together and keep your arms by your side. Jump and move your legs outward and bring your arms over your head. Return to the starting position.

To Sum It Up

Pool exercises can be great and fun way to keep fit and healthy. As your body works against the water, you end up burning more fat, meaning workouts can be doubly as effective. With our 8 essential water workouts for burning fat, you can boost your cardio fitness levels too.Want to get started, but still need the pool component for your pool exercises? Browse our full range of Summertime Pools now.