Pool HIIT Exercise

Winter may be coming, but an indoor pool is a great way to get an intense workout without getting hitched. The best part is that you don’t have to be a good swimmer all the time (you have to be able to swim enough to not create a dangerous situation for yourself while in the water) to practice in the pool. swim. . You can do a variety of moves like knee raises, butt kicks, squats, crunches and more for an effective workout in the pool, especially in shallow water. And if you’re in an area that’s still warm, a pool or even the ocean (on a flat surface devoid of marine life) will work well.

Water workouts are great for those who don’t want a high-impact workout. That said, you can still do high-intensity heart-pounding workouts in the pool.The advantage is that you have water resistance that surrounds your entire body. This adds an element of strength. As with any pool workout, it’s important to keep moving to get your heart rate up. After all, it’s a great way to mix up your workouts, cross-train, and keep things interesting.

what is required:
No equipment is required for this task. However, if you are unwell or cannot swim, we recommend wearing a Life Her jacket or buoyancy aid. Buoyancy aids such as kickboards, noodles, and small air tubes can be used to hold hands or support the body.

You’ll need a towel to dry yourself, a swimming cap if you don’t want to get your hair wet, and a suitable bathing suit. Also, keep a bottle of water handy to quench your thirst. Additional items such as goggles and a swim mask are optional depending on your swimming preferences.

workout:
Dive in (not shallow water!) and let it acclimate to the temperature for a few minutes if necessary.

Warm-up – water walk – 1 minute, water jog – 2 minutes

* Rest 15-30 seconds between movements, depending on your recovery time. If any movement is too long, do it the best you can when it seems appropriate.

HIIT – This type of high-intensity interval training requires you to work as hard as possible with each move to get your heart rate up. circuit 1
High Knee – 1 minute
Kick butt – 1 minute
Squat jump – 1 minute
Jumping Jacks – 1 min
Water Walk – 1 minute (break time – drink water if needed)
*Repeat the circuit twice.

circuit 2
Side shuffle light – 30 seconds
Side shuffle left – 30 seconds
Just kick your legs over water – 1 minute (if you don’t know how to kick water, do a squat jump instead)
Chest fly – 1 minute (arm submerged – perform chest fly with water resistance alone)
Water Walk – 1 minute (break time – drink water if needed)
*Repeat the circuit twice.

circuit 3
Squat (as fast as possible) – 1 minute
Channel – 1 minute
Water Course Lunge – 1 minute
Water High Knee Skip – 1 minute
Water Walk – 1 minute (break time – drink water if needed)
*Repeat the circuit twice.