Best Pool Exercises to Stay Cool & Active This Summer
Pool exercises range from low-intensity water walking and flutter kicks to high-intensity aqua cycling and resistance training.
Water provides natural resistance, buoyancy and cooling, making it ideal for summer workouts at any fitness level.
Aquatic training builds strength, improves flexibility, boosts circulation and supports mental health.
Both beginners and experienced athletes can benefit from a structured pool workout routine.
Aquatic Performance Training offers classes in Lawrenceville and Monroe to suit all ability levels.
If you are looking for a great way to stay cool yet active this summer, the pool is a fantastic ally. Swimming is the obvious choice, but there are many other workouts that deliver a full-body challenge in the water. Here is everything you need to know about the best pool exercises for summer.
Low Intensity Pool Exercises
If you are new to exercise or returning after an injury, low intensity pool exercises are the ideal starting point. They build muscle, loosen joints and improve flexibility, preparing your body for greater intensity over time.
Water Walking
Water walking is a fantastic way to raise your heart rate without stressing your joints. The water provides natural resistance that builds strength and definition without the heat and humidity of outdoor summer training.
To perform this exercise:
Enter the pool from the shallow end.
Walk or jog from one side to the other, keeping your feet in contact with the floor at all times.
Increase the intensity by swinging your arms as you move.
Continue for a minimum of 20 minutes for a moderate workout.
Flutter Kicks
Flutter kicks are great for both your core and lower body, and they are suitable for all ages and experience levels regardless of water depth.
To perform this exercise:
Position yourself near the pool edge for support throughout.
Extend your legs behind you and perform small, quick kicks.
Keep your legs straight and toes pointed for optimal results.
Start with 30-second sets, resting between each.
Progress by gradually extending the duration of each set.
Leg Lifts
Leg lifts work your legs, core and hips while improving balance, coordination and stability, making them a well-rounded low-impact exercise.
To perform this exercise:
Stand near the pool edge for support.
Lift one leg at a time, holding briefly before lowering.
Perform 10 to 15 repetitions per leg, resting between sets.
To increase intensity, lift both legs together and keep them straight as you raise them.
Jumping Jacks
Jumping jacks combine cardiovascular conditioning with full-body strengthening, making them an effective addition to any pool workout.
To perform this exercise:
Stand in chest-deep water, away from the pool edge.
Jump, moving your legs outward while bringing your arms overhead.
Jump again, returning your legs and arms to the starting position.
Start with 30-second sets and rest between each.
Progress by extending the duration of each set.
High Intensity Pool Exercises
If you are already active and looking for a change of routine this summer, high intensity pool exercises offer a challenging and refreshing alternative to land-based training.
Aqua Cycling
If you enjoy spin classes but want to avoid feeling hot and sticky in summer, an aqua cycling class is the answer. It is low-impact on the joints but delivers a workout that matches the intensity of a land-based spin session. Most classes alternate between time on and off the bike, mixing periods of speed and resistance for a complete cardiovascular workout.
Aquatic Resistance Training
For a challenging yet supportive workout, aquatic resistance training offers a range of options to suit all fitness levels. Beginner classes use equipment such as noodles and foam dumbbells, while higher intensity sessions incorporate treadmills, bikes, heavier weights and specialist training equipment.
Aqua Strength Training
Aqua strength training delivers significant calorie burn while supporting your upper body, lower body and cardiovascular system for a complete full-body workout. In the warmer months, you can achieve the same results as gym-based strength training without the discomfort of training in the heat. Find out more about the available aqua physical classes to see what suits your goals.
Pool Exercise Comparison: Low vs. High Intensity
| Exercise | Intensity | Primary Muscles | Best For |
|---|---|---|---|
| Water Walking | Low | Full body | Beginners, warm-up, joint recovery |
| Flutter Kicks | Low | Core, lower body | All levels, core activation |
| Leg Lifts | Low | Legs, hips, core | Balance, stability, post-rehab |
| Jumping Jacks | Low to moderate | Full body | Cardio, general fitness |
| Aqua Cycling | High | Legs, cardiovascular system | Cardio endurance, low joint impact |
| Aquatic Resistance Training | High | Full body | Strength, endurance, all levels |
| Aqua Strength Training | High | Upper body, lower body, core | Muscle building, calorie burn |
Benefits of Aqua Training
Aquatic training delivers the same results as land-based exercise while offering several unique advantages. It works a variety of muscle groups, improves flexibility and builds strength, all while keeping you cool. Many people choose aquatic classes because water-based exercise:
Increases circulation to aid tissue repair and supports the reduction of lactic acid build-up.
Reduces inflammation, lowering the risk of post-exercise soreness.
Improves flexibility by reducing gravitational stress on muscles and joints.
Allows you to control the intensity of your workout to match your ability level.
Delivers a full-body workout without the need for heavy equipment.
Reduces stress and tension, supporting mental health as well as physical health.
Head to Your Local Aquatics Centre
Ready to discover why pool exercise is the perfect summer workout? Visit Aquatic Performance Training in New Jersey, with centers in Lawrenceville and Monroe. Our schedule is packed with strength and cardio classes to suit all ability levels. Pop into one of our centers or call our team on (609) 731 7057. We look forward to hearing from you soon.
Frequently Asked Questions
What are the best pool exercises for beginners?
Water walking, flutter kicks and leg lifts are excellent starting points for beginners. They provide low-impact resistance training that builds strength and improves flexibility without placing stress on your joints.
Can you build muscle with pool exercises?
Yes. Water provides natural resistance that challenges your muscles in a similar way to land-based training. Aqua strength training and resistance training sessions in particular are effective for building muscle and improving muscle tone.
How many calories does aqua training burn?
Calorie burn depends on the intensity and duration of the session, as well as individual factors such as body weight. High intensity sessions like aqua cycling and resistance training can burn a comparable number of calories to equivalent land-based workouts, while keeping the body cooler and reducing joint strain.
Is pool exercise good for weight loss?
Pool exercise can support weight loss when combined with a balanced diet. It burns calories, builds lean muscle mass and improves cardiovascular fitness. Aquatic weight loss classes are a structured and effective way to achieve your goals in the water.