HIIT Exercises For The Pool

High intensity interval training (HIIT) workouts have become an increasingly popular way to get workouts in at home or at the gym, especially when you’re short on time. They burn lots of calories and improve their fitness, fast.

Types of HIIT exercises


Stand with the feet hip-width apart, slight bend in the knees. Start with the hands out in front of you, elbows bent about 90 degrees, palms facing each other Squeeze the shoulder blades together as your move your hands back and in line with the torso. Elbows stay bent.

Keeping the same bent-arm position, use your chest muscles to bring your hands back together in front of you.Repeat again

Kettlebell Swings

Start with the feet a little wider than hip-distance apart, holding the kettlebell handle with both hands Inhale and hinge at the hips, bringing the bell between your legs

Drive the hips forward as you swing the kettlebell up to about chest height. Exhale at the top and keep your abs engaged as you move.

Let the weight fall back between your legs as you hinge forward again, then repeat.

Aqua Lunges

Jump the feet to a staggered position and lower down so each of the knees bend to a right angle.

Explode off your feet and switch the legs as you jump. Your opposite foot should land in front. Land softly and lower back down to a 90-degree bend in both knees.

Jump back up and continue alternating.

Muscle up in pool

Standing in the pool, but close to the deck, place your hands about shoulder-width apart and rest them on the pool deck.

Push into the deck to lift yourself up and out of the water, as you sit your right hip on the deck, to the outside of your right hand.

Jump back down into the water, keeping your hands on the deck. Repeat on the left side and continue alternating.

Benefits of HIIT exercises

Water workouts are great for those that don’t want a high impact workout. The benefit is that you have the resistance of the water surrounding your entire body adding in an additional element of intensity. Just like any other pool workout, the key is to make sure you’re moving and moving hard in order to get your heart rate up.


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