Water Workout Report

Water workouts, those that are in a swimming pool are ideal for a number of reasons. It 
lets you get outside to get some vitamin D and more fresh air, plus is a fun activity for 
the family. Pool workouts are also fun, which provides better encouragement to workout 
while you also have a good time. This makes it much easier to stick with your workouts.
In this report, you are going to find different options for water workouts, from how to get 
a better workout while swimming, to types of moves you can do in the water with your 
family.

Take a look at how you can turn a swimming pool into your own gym.
1. Accessories to Use For Pool Workouts

If you have access to a swimming pool, whether at home or a local gym, there are a lot 
of workouts you can do. The perk to having your own swimming pool is that you can 
bring along some fun accessories that help with your workouts. Take a look at these 
different options. 

Fins

This may seem counter-intuitive because you want to use all of your own leg strength 
for swimming, but they can actually help in a number of ways. First of all, if most of 
water workouts consist of fast swimming, using fins in the beginning can help with your 
speed and also give you a more powerful kick. They are also really good for better ankle 
stability. Consider adding workouts in the water with fins to your regular routine. 

Weights

There are also some different types of weights that you can use while in the water. 
There are weights you can attach to your wrists or ankles that simply make it more 
difficult to do your swimming so you are using more body weight, or you can get water 
hand weights, which are similar to regular hand weights, but made of special material so 
they can work in the water.

Pull Buoys

The last swimming pool accessory you might want to get is a pull buoy. These are 
placed between your thighs, which then elevates you a little bit and requires more upper 
body strength to swim, move around, and perform different types of water workouts.

2. How to Get a Total Body Workouts in the Pool

One thing people don’t realize is that the swimming pool can become a full body 
workout, but still be something you enjoy. Instead of just floating around, you can use a 
few simple moves to work your entire body, from arms to legs and even your core 
muscles. Here are some different workout moves to try in the pool.

Jog With High Knees

This is a simple cardio workout in the pool, but one that you can turn into a full body 
workout. Instead of just basic jogging in place in the pool, really try to work your entire 
body. Lift your knees up as high as you can when jogging in place, and get your arms 
moving as well. With the knee lifts in the pool, you are also going to be working your 
core ab muscles. 

Do the Bicycle

This is a good exercise when you aren’t quite ready to do actual swimming in the pool 
for your total body workout. It is going to work your leg and core muscles, while also 
doing some shoulder exercises as well. For the bicycle, you want to be closer to the 
deep end of the pool and stand against the side. Reach your arms out so your elbows 
are resting on the outside edge of the pool, and then make a bicycle motion with your 
legs inside the water. 

Swim Harder and Faster

If you are looking for a way to swim in the pool while also getting an even better total 
body workout, just work on your intensity. Try to swim as fast as you can back and forth 
while swimming laps, but also really work harder on your arms and legs.

3. Ways to Turn Regular Swimming Into a Workout

While there are plenty of workouts you can do in a swimming pool, you might not want 
to do water aerobics or play games. You can still swim as you normally would in a pool 
and get a workout, with just a few adjustments.

Learn Proper Form

Sometimes getting a workout from swimming in your pool is by learning the right form. 
This is when it is helpful to take some professional swimming classes. You can learn 
how to really use your entire body for swimming, instead of just trying to get through 
each lap. Reach out far so that you have larger and longer strokes, and really focus on 
working your legs so you can go faster and work your leg muscles harder. 

With the right form, not only will you build excellent muscles, but you will notice you can 
swim laps much faster than before.

Use Your Entire Body

Naturally, you get a better workout from swimming when your entire body is being used. 
Not only does proper form provide this for you, but you can try the frog swim as well. 
This uses different muscles while swimming laps in your pool. You are going to get 
across slower, but the extra muscle usage is a good way to burn more fat and calories 
while swimming.

Add Weights

There are weights that you can use while in the pool, including those attached to your 
body. If swimming laps, you don’t want the barbells you hold, but instead weights you 
can put on your wrists or ankles. 

4. Family-Friendly Pool Workouts

Water workouts shouldn’t just be for you, but the whole family! They are great not only 
for weight loss, but for maintaining good physical health, and of course having fun at the 
same time. These workouts use different games and activities so it doesn’t feel like a 
workout.

Play the Water Bottle Game

This is a great game to play in the pool with your family since all it requires is a 2-liter 
plastic bottle that you can fill with water. Instead of using regular tap water, you want to 
use water from your swimming pool. A bottle with a white cap is best, since you want it 
to become practically invisible in the pool. 

Drop the bottle into the middle of the pool and have everyone in the family dive into the 
water to try to get it. It blends in with the water since there is no label and a white cap. It 
is a challenging game that is also a lot of fun.

Pretending to Be Mermaids

If you have kids that love mermaids, they will really enjoy this one. You can pretend to 
be mermaids, or even dolphins if your kids prefer. All you need to do is swim 
underwater while holding your breath and try to see who can stay under the water the 
longest. If you do it closer to the deep end, you will need to swim underwater during the 
game, which burns more calories. 

Pool Shark

This is a game of tag you can play in the swimming pool with any size group of people. 
One swimmer is going to be the ‘shark’ while the others are the swimmers. You can 
make it as simple or complex as you want. The basic game involves the shark player 
trying to tag the swimmers. The final swimmer left can be the winner of each round of 
this game.




