6 Water Workouts to Try This Summer

Beat the heat and stay fit with these fun and effective water workouts. Discover the health benefits, exercise routines, and all you need to make a splash this summer.

Key Points

  • Water workouts offer a low-impact, refreshing way to exercise.
  • They are suitable for all fitness levels and ages.
  • Water exercises provide numerous health benefits, including improved cardiovascular health, weight management, and joint pain relief.
  • This guide explores six engaging water workouts to keep you cool and active all summer long.


As summer sun warms the days, staying active can feel like a daunting task. But what if your workout could be both refreshing and invigorating? Enter the world of water workouts. Water exercises provide a fantastic way to stay fit and cool down during the hottest months.

This comprehensive guide dives into six fantastic water workouts you can try this summer. We’ll explore the science-backed health benefits of water exercises, provide detailed workout routines, and equip you with everything you need to make a splash towards your fitness goals.

What is “Water Workouts?”

  • Water workouts are any form of exercise that you perform in the water.
  • They offer a great way to stay active and cool down, especially during the summer months.

Why Choose Water Workouts?

Water workouts offer a multitude of advantages, making them a perfect choice for summer fitness.


The buoyancy of water reduces stress on your joints, making water exercises ideal for those with injuries, joint pain, or limited mobility (Studenski et al., 2009).

Suitable for all levels

Whether you’re a seasoned athlete or just starting your fitness journey, water workouts can be customized to your fitness level.

Cooling effect

Beat the heat with the refreshing coolness of the water while you exercise.

Full-body exercise

Many water workouts engage various muscle groups, providing a well-rounded workout.

Improved cardiovascular health

Research shows water exercises can significantly improve cardiovascular health by strengthening your heart and lungs (Chan et al., 2019).

Weight management

Water workouts burn calories and can be a valuable tool for weight management (Mayo Clinic, 2023).

6 Water Workouts to Make a Splash this Summer

Now, let’s dive into the exciting world of water workouts.

6 Water Workouts to Try This Summer

1. Aqua jogging

This simple yet effective exercise is a great way to get started with water workouts. Here’s how;

  • Find a shallow area of the pool where the water reaches your chest or waist.
  • Start jogging in place, maintaining a good posture and engaging your core muscles.
  • Increase the intensity by jogging faster, lifting your knees higher, or using water weights for added resistance.

2. Water aerobics

This fun and social activity combines aerobics with the benefits of water exercise. Join a water aerobics class at your local pool or create your own routine.

Water aerobics typically include exercises like jumping jacks, lunges, and arm movements, all modified for the water environment.

3. Deep water running

For a more challenging workout, try deep water running. You’ll need a flotation belt to keep yourself afloat.

  • Maintain an upright position with your legs engaged and core tight.
  • Simulate running motions with your legs, focusing on a quick turnover.
  • Deep water running provides a fantastic cardio workout and strengthens your core and lower body muscles.

4. Pool noodle exercises

Pool noodles aren’t just for lounging. They can be great tools for adding variety and resistance to your water workouts.

Here are a few ideas.

  • Noodle leg press: Lie on your back in the water, hold a pool noodle across your shins, and press your legs upwards, extending the noodle.
  • Noodle arm circles: Hold a pool noodle with both hands in front of you and perform large circles, working your shoulders and arms.
  • Noodle triceps extensions: Hold a pool noodle behind your head with both hands and press upwards, extending your arms.

5. Water strength training

Water provides natural resistance, making it perfect for strength training exercises. Here are a few options.

  • Perform squats in chest-deep water, engaging your core and glutes.
  • Step forward with one leg in the water and lower your body into a lunge, maintaining good posture.
  • Use the edge of the pool for modified push-ups, working your chest and triceps.

6. Water games

Make fitness fun. Turn water activities into a workout by incorporating games and challenges. Here are some ideas.

Water volleyball

Gather friends and family for a refreshing game of water volleyball. This social activity provides a fun way to get your heart rate up and engage your core and upper body muscles.

Marco polo

This classic childhood game can be a surprisingly good workout, especially if you add some twists like underwater tag or timed searches.

Water obstacle course

Set up a water obstacle course using pool noodles, inflatables, and other pool toys. Navigate the course while swimming, jumping, and climbing, providing a full-body workout with a playful twist.

Safety Tips for Water Workouts

  • Before entering the water, perform some light stretches to prepare your muscles. Similarly, cool down with gentle stretches after your workout.
  • Drink plenty of water before, during, and after your water workout to stay hydrated.
  • Don’t push yourself too hard, especially if you’re new to water exercises. Take breaks when needed and stop if you experience any pain.
  • Use appropriate gear like flotation belts for deep water exercises or water shoes for better grip.

Frequently Asked Questions

Are water workouts effective for weight loss?

Yes, water workouts can be a valuable tool for weight management. They burn calories and can help you build muscle, which further boosts your metabolism (Mayo Clinic, 2023).

Can I do water workouts if I can’t swim?

Absolutely. Many water exercises don’t require swimming. You can find shallow areas of the pool where you can comfortably stand or use flotation devices for deeper sections.

What are some additional benefits of water workouts?

Water exercises can improve your mood, reduce stress, and promote better sleep (Studenski et al., 2009). They can also enhance flexibility and balance.

How often should I do water workouts?

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (Centers for Disease Control and Prevention, 2023).

Where can I find water workout classes?

Many community pools and fitness centers offer water aerobics and other water exercise classes.

My Final Thoughts

Water workouts offer a fantastic way to stay active, cool down, and improve your overall health during the summer months.

With their low-impact nature, suitability for all fitness levels, and numerous health benefits, water exercises are a perfect addition to your summer fitness routine.

So, grab your swimsuit, head to the pool, and get ready to make a splash towards a healthier and more invigorating summer.

Disclaimer: This information is for educational purposes only and should not be a substitute for professional medical advice. Always consult your physician before starting a new exercise program, especially if you have any pre-existing health conditions.