15 Minute Pool Workout For Rapid Weight Loss

101 Ways To Make This Your Best Summer Ever
June 20, 2016
9 Summer BBQ Tips That Will Make Your Next Party Sizzzzzle….
July 9, 2016
Show all

15 Minute Pool Workout For Rapid Weight Loss

It’s no secret that swimming is one of the best exercises you can do to sculpt your body and lose weight. Anyone who has ever been swimming knows how much of a workout it is whether they are trying to exercise or not. Still, many believe that you have to be a first class swimmer in order to gain the best health benefits in a pool. That couldn’t be farther from the truth.

While full length swims are great cardiovascular and muscular workouts, there are many different exercises you can perform in the shallow end of your pool while you are close to the side that can rapidly help you get in shape and burn fat. Today, let’s take a look at a 15 minute workout that you can do regardless of your swimming proficiency that will help you burn fat and lose weight.


Start Your Workout

So are you ready to get in shape?  Great.  It’s time to put your pool to work for you.

Step 1: The Warm Up

Time: 2 Minutes

Before you begin with your exercises, take a couple of minutes to just walk around the shallow end of your pool, swinging your arms back and forth to begin to warm up your muscles.

Step 2: Jog in Place

Time: 2 Minutes

pool-exercise1Remain in the shallow end and begin to jog in place lifting your knees high as you jog. This will most likely bring your legs up and out of the water and then back in again. Continue this exercise for 2 minutes.

Step 3: Tick-tock Hop

Time: 2 Minutes

After you complete your jog, immediately bring your feet together and begin to jump from side to side in the shallow end of the pool.

Step 4: Squat Jump

Time: 2 Minutes

Squat down as low as you can go in the water without submersing your head while keeping your arms extended at shoulder height. Jump as high as you can while raising your arms over your head. Continue these jumps from 2 minutes.

Step 5: Flutter Kick

Time: 2 Minutes

Move to the edge of the pool in the shallow end and hold onto the edge of the pool with your arms extended while you are on your stomach. Begin to kick your legs quickly just as you did when you first learned how to swim. Maintain the kicks for a full two minutes why trying to focus on keeping the same speed the entire time.

Step 6: Bicycle

Time: 2 Minutes

Turn around with your back against the side of the pool. Outstretch your arms on the edge of the pool and allow your legs to float. Begin performing a pedal motion just as you would if you were riding a bike just at the surface of the water. Bike in the water for 2 minutes while focusing on maintaining the same speed.pool exercise2

Step 7: Crunch

Time: 2 Minutes

From the bicycle position, extend your legs in front of you keeping your feet together. Pull both knees into your chest and return them to the extended position. Continue this for 2 minutes focusing on the full movement in and out during the exercise.

Step 8: Cool Down

Time: 1 MinuteOnce you have completed your crunches, stop and allow your legs to move under you until you are standing again in the pool. Begin to walk around slowly while swinging your arms in the water cooling your muscles down in the process.

Extend Your Time

Once your body becomes adjusted to this workout, you will need to increase the time in 5 minute intervals performing these exercises just a little longer each time. With a little work, you will notice your body getting stronger and your ability to perform these exercises for longer periods of time will improve as well. If you are a good swimmer, consider supplementing these exercises with laps around the pool as well to further stretch and strengthen your muscles and improve your cardiovascular endurance and performance.


Swimming in a pool is one of the best ways you can exercise your body. The water provides natural resistance while you working out as well as provide you the protection your body’s joints need as it limits the hard impact on your body while you work out. While you should always strive to eat better as well, this 15 minute pool exercise routine will provide you with a great variety of exercises to stretch and strengthen your muscles so you can begin to shed those extra pounds and get that swimsuit body that you have always wanted.

Leave a Reply

Your email address will not be published. Required fields are marked *