Fat burning pool exercises that are not just swimming

It’s tempting to see the backyard pool only as a place to float with a beer in hand (we might suggest one of these stars summer drinks), but even the smallest backyard species can provide challenging pool exercises for both serious and recreational swimmers.

Many of the exercises you do on land can be done in the water. The movements become more difficult because water resistance—while being less stressful on your joints—puts more force against your body to work against.

Competitive swimmers often turn to dry land training – traditional conditioning and weight room work out of the water to supplement their swimming training. This provides a change in speed and a rest period from the water. But for athletes who don’t swim for training purposes, water can provide similar benefits in terms of breaking the monotony of the gym and complementing traditional strength training and cardio.

Here are five perfect pool exercises for a heat wave.

5 killer pool exercises that aren’t just swimming

Workout No. 1

How do I do it: Repeat until you reach a total of 20 minutes of exercise.

a. Knee hug x 10 on each side

How do I do it: Standing in chest-deep water, raise your right knee to your chest and hold it under your knee with both hands. Pull your right knee as close to your chest as you can, squeezing your left glutes. Return to standing and repeat on the other side, alternating with each reps.

Lateral lunge x 10 each side

How do I do it: Stand with your feet shoulder width apart. Step out to the right, keeping your toes straight forward and your feet flat. Squat by sitting back and down on your right leg. Squat as low as possible, keeping your left leg straight and stationary for two seconds.

Wall kicks x 30 seconds – 5 minutes.

How do I do it: This may result in a flashback to childhood swimming lessons, grabbing a gutter or a wall with both hands, and your body flat on the surface of the water. Start with a moderate kick for 30 seconds. Make sure your toes are pointing and your ankles are bent. The kick should be on the surface of the water. Alternate between 30 seconds of moderate kicking and 30 seconds of jogging, working up to 5 minutes. For an even greater challenge, place your face in the water for 10 seconds.

D. Bobs x 20 or as many reps as possible in one minute

How do I do it: Stand feet shoulder-width apart at the shallow end (the water should be 3 to 4 feet deep). The taller you are, the deeper you need to go into the water. Lower your hips back and down until your thighs are parallel to the bottom of the pool—your back is straight, your core is intertwined. Jump, explode from the ankles and quads. The ground is in the starting position. These are the same mechanics as a squat jump on the floor.

E. Swimming pool push-up

How do I do it: Stand facing the edge of the pool with your hands on the wall, hands and shoulders apart. The water should be deep enough that your feet do not touch the ground. If you are in a shallow pool, bend your knees so that you do not touch them. Push away from the wall and rise vertically out of the pool for a set of 20 or as many repetitions as possible in one minute.

Cover to cool for 30 seconds.

Workout No. 2

How do I do it: Repeat until you reach a total of 20 minutes of exercise.

Swimming x 100 yards
March column x 30 seconds, work up to 1 minute: From standing, raise the knee and introduce one leg as you raise the opposite arm. Move your foot to the bottom of the pool as you raise your foot, opposite knee, and other arm. You can stay in the same standing position or move across the pool.
Lateral lunge x 10 on each side
Pops x 20
Swimming x 100 yards
Pool push-ups x 20 or as many reps as possible in 1 minute

Cover to cool for 30 seconds.

Workout No. 3

How do I do it: Repeat until you reach a total of 20 minutes of exercise.

Knee hug x 10 on each side
Pool push-ups x 20 or as many reps as possible in 1 minute
Lateral lunge x 10 on each side
Dips x 20: Lay your back against the wall, holding onto the edge. Lower yourself slowly and push up in a controlled manner.
Pops x 20
Squat splits x 10 on each side: Exit into a lunge. Lower your hips by squatting back and down. Without letting your back knee touch the bottom of the pool, lift your weight back with your front leg.

Cover to cool for 30 seconds.

Workout No. 4

How do I do it: Repeat until you reach a total of 20 minutes of exercise.

March column x 1 minute
Lateral lunge x 10 on each side
Swimming x 100 yards or 2 minutes of wall kicks
Pool push-ups x 20 or as many reps as possible in 1 minute
Divide the squat x 10 on each side.
dips x 20

Cover to cool for 30 seconds.

Workout No. 5

How do I do it: If you are a more advanced athlete, extend your swimming and running distances. Make sure not to run on the pool deck. This exercise will build your cardio endurance. Additionally, although running does not follow swimming in a triathlon (other than sprinting to the transition zone), such cascade training and transition work are good preparation for a multi-sport competition.