5 Water Aerobic Exercises That are Fun and Burn Calories

Workouts in the water engage a lot more muscles than other workout choices. Water is so much denser than air and requires a higher energy expenditure from the body. Water exercises are also fun and they cool you off as you burn calories.

These are some exercises that you can do to get a good aerobic workout in your swimming pool. Do as many repetitions as you can in a 30 second period, then rest and do it again. As you get stronger you can do more and more repetitions and lengthen your 30 second period to 45 or 60 seconds.


  • 1 Scissors
    • Tread water in the deep end of the pool by cupping your hands and moving them in circles under the water.
    • Point your right leg straight down and point your left leg straight out about hip height.
    • Hold for 5 seconds and then switch, bringing your right leg up as you swing your left leg straight down.
    • Repeat 5 times on each side.
    2 Frog Legs
    • In chest deep water, extend your arms loosely out to your sides and simultaneously swing them back and forth just under the surface of the water (tread water).
    • With your legs together, bend your knees in a sitting position. Keep your head above the water.
    • Swing your legs from side to side holding the frog like position.
    • Swing back and forth for 30 seconds. Rest and Repeat.
    3 The Jack Knife
    • Starting in the shallow end of the pool, cup your hands and rotating them in small circles.
    • With your legs together, sit back and swing your legs (like a jack knife) out in front of you so your toes just peak out of the water.
    • Tread water in this position, propelling yourself across the pool.
    4 Dolphin Kick
    • In, at least, waist deep water, hold the side of the pool with your left hand and put your right hand against the pool wall with your fingers pointing down for stability. Keep your feet and legs together and swing them straight out behind you.
    • Using your abs, hips and legs move your legs up and down in a dolphin or mermaid style stroke.
    • Go as fast as you can for 30 seconds. Then rest.
    5 Knee Lift Walk
    • In water that is 3-4 feet deep, walk back and forth bringing your knee to your chest at each step.
    • Use this exercise at a fast pace to get a great cardio or slow it down for a great warm-up or cool-down exercise.

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