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Pool HIIT workout
Winter might be coming, but indoor pools are a great way to get an intense workout without all the effects. The best part is that you don't have to be someone who can swim all strokes well (you need to be able to swim enough so that you don't create a dangerous situation for yourself in the water) to train in the pool. There are many moves like high knees, butts, squats, lunges, and more that you can do to get a great workout in the pool, especially in shallow water. And if you are in an area where...
Pool HIIT workout
Winter might be coming, but indoor pools are a great way to get an intense workout without all the effects. The best part is that you don't have to be someone who can swim all strokes well (you need to be able to swim enough so that you don't create a dangerous situation for yourself in the water) to train in the pool. There are many moves like high knees, butts, squats, lunges, and more that you can do to get a great workout in the pool, especially in shallow water. And if you are in an area where it is still warm, a pool or even the sea (on a flat surface that does not exclude marine life) works perfectly.
Water training is ideal for those who do not want an impactful workout. That being said, you can still get a high-intensity, heart-pounding workout in the pool. The advantage is that you have the resistance of the water surrounding your entire body, adding an extra element of intensity. Like any other pool workout, it's important to move and move hard to get your heart rate up. In the end, it's a fantastic way to mix up workouts, exercise and keep things interesting.
What you need: No equipment is required for this workout. However, if you feel unwell or cannot swim, a life jacket or flotation device is always recommended. Buoyancy aids such as kickboards, noodles, and small tubes can be used to hold on with your hands or support your body.
You will need a towel to dry yourself and a swim cap if you don't want your hair to get wet and you are wearing proper swimwear. Also have a bottle of water handy to quench your thirst.
Additional items such as goggles and swim masks are optional depending on your swimming preferences.
The workout: Jump in (please don't jump into shallow water!) and spend a few minutes getting used to the temperature if necessary.
Warm up – water running – 1 minute, water jogging – 2 minutes
* 15 – 30 seconds rest between movements depending on your recovery time. If the length of time for any of the movements is too long, do the best you can for as long as you feel is right.
HIIT – This high-intensity interval training means you should work as hard as possible during each movement to get your heart rate up.
Circuit 1
High knees – 1 minute
Butt Kicks – 1 minute
Tuck Jumps – 1 minute
Jumping Jacks – 1 minute
Watercourse – 1 minute (break time – get water when you need it)
* Repeat the circuit 2 times.
Circuit 2
Side Shuffle Right – 30 seconds
Side Shuffle Left – 30 seconds
Treading Water Legs Only – 1 minute (if you don't know how to tread water, substitute squat jumps instead)
Chest Fly – 1 minute (arms underwater – perform the chest fly exercise using only the resistance of the water)
Watercourse – 1 minute (break time – get water when you need it)
* Repeat the circuit 2 times.
Circuit 3
Squats (as fast as possible) – 1 minute
Watercourse – 1 minute
Water Walking Lunges – 1 minute
Water High Knee Skip – 1 minute
Watercourse – 1 minute (break time – get water when you need it)
* Repeat the circuit 2 times.
Warm Down – Water Jog – 2 minutes, Water Walk – 2 to 5 minutes depending on how long it takes your heart rate to drop.
Please consult a physician before beginning any new fitness program.
Inspired by Margot Rutigliano