If you’re looking to lose weight, adding pool exercises to your routine can be a great way to get started. Not only is exercising in the water low-impact, making it gentle on your joints, it also provides resistance that can help you build muscle and burn calories. In this post, we’ll share a 15-minute pool exercise routine that you can use to lose weight rapidly.
Before you get started, it’s important to warm up properly. Spend 3-5 minutes walking or jogging in the pool to get your heart rate up and your muscles warmed up.
- Pool jogging – 3 minutes Begin by jogging in place in the pool, making sure to keep your core tight and your knees lifted. To increase the intensity, pump your arms as you jog.
- Jumping jacks – 1 minute Move on to jumping jacks in the water. Make sure to jump as high as you can to engage your core and leg muscles.
- Squats – 1 minute Move to the side of the pool and perform squats in the water. Make sure to keep your feet flat on the ground and your knees over your toes. Use the water resistance to make the squats more challenging.
- Wall push-ups – 1 minute Face the side of the pool and place your hands on the edge. Lower your chest toward the wall and push back up, using the resistance of the water to work your chest, arms, and shoulders.
- High knees – 1 minute Stand in place and lift your knees up as high as you can, as if you were running in place. Use your core muscles to help lift your knees.
- Leg kicks – 1 minute Hold onto the side of the pool with one hand and use the other hand to hold your leg straight out in front of you. Kick your leg back and forth, engaging your leg and core muscles.
- Water lunges – 1 minute Stand with your feet hip-width apart and step forward with one leg, bending your knee to lower yourself into a lunge. Use the resistance of the water to work your leg muscles.
- Pool planks – 1 minute Hold onto the side of the pool with both hands and extend your legs out behind you. Keep your core tight and hold for 1 minute.
- Pool crunches – 1 minute Lie on your back with your legs extended out in front of you. Bring your knees up toward your chest and crunch your abs.
- Cool down – 2 minutes Spend the last 2 minutes of your workout walking or jogging in the pool to bring your heart rate down.
By adding this 15-minute pool exercise routine to your daily routine, you can begin to lose weight rapidly. Make sure to eat a healthy diet and get plenty of rest to support your weight loss goals. Remember, consistency is key, so aim to do this routine at least 3-4 times per week for best results. Happy swimming!
