Best Water Aerobics Routines to Boost Your Fitness

Water aerobics might look gentle from the pool deck, but don’t be fooled these workouts pack a punch. Offering benefits like calorie burning, joint relief, and improved heart health, water-based exercises are an excellent option for all fitness levels.

Here’s everything you need to know about water aerobics, from specific exercises to the health perks of splashing around.

3 Water Aerobics Workouts to Try

1. Pool Walking

Walking in water reduces joint impact while boosting calorie burn.

How to Do It:

• Stand in water at chest level, facing the pool’s far end.

• Walk briskly back and forth, pumping your arms at your sides as if power walking.

2. Skipping Rope (With a Pool Noodle)

Jumping rope in water gives you cardio benefits minus the knee strain.

How to Do It:

• Stand in water at shoulder level.

• Hold one end of a hollow pool noodle in each hand, keeping your arms relaxed.

• Sweep the noodle under your body as you jump, tucking your knees to your chest.

• Sweep the noodle back overhead and repeat.

3. Treading Water

This full-body workout is deceptively tough and great for building endurance.

How to Do It:

• Stand in water at chin level.

• Paddle your arms and legs as if swimming in place, keeping your body off the pool floor.

• For extra resistance, wear webbed gloves.

4 Targeted Pool Exercises

Move 1: Jumping Jacks

Engage your entire body and build lower-body strength.

• Stand in chest-deep water with your feet together and arms at your sides.

• Jump your legs apart while sweeping your arms overhead.

• Reverse the motion to return to the starting position.

Move 2: Side Shuffle

Tone your quads, hamstrings, and glutes.

• In thigh-high water, lower into a half-squat position.

• Quickly step sideways across the pool’s width.

• Reverse direction once you reach the other side.

Move 3: Alternating Scissor Jump

Mimic a jogging motion to target your lower body.

• Stand in chest-deep water.

• Jump up, kicking one leg forward and the opposite leg back, like a scissor motion.

• Land in the starting position and repeat, alternating legs.

Move 4: Butt Kicker

Strengthen your hamstrings with this dynamic move.

• Stand in waist-deep water, facing the pool wall.

• Bend one knee and kick your heel toward your glutes.

• Lower your leg and repeat on the other side, alternating quickly.

4 Benefits of Water Aerobics

1. Burn More Calories

Water adds resistance to every move, upping the intensity of your workout.

• For 30 minutes of aqua aerobics, a person weighing 155 pounds can burn about 144 calories.

2. Protect Your Joints

Water’s buoyancy reduces the impact on your knees, hips, and back, making these exercises ideal for anyone with joint pain or arthritis.

3. Build Strength

Water resistance mimics the effects of weights, helping you strengthen muscles and bones without stepping foot in a gym.

4. Lower Blood Pressure

Regular water aerobics can improve blood pressure, as shown in a 12-week study published in PLOS One.

Make a Splash in Your Fitness Routine

Whether you’re walking laps or treading water, aqua aerobics offers a fun, low-impact way to stay active. Grab your goggles, and take the plunge to reap the benefits of these refreshing exercises.

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