A 30(ish)-Minute, Low-Intensity Pool Workout

There are numerous reasons to move your workout to the water. Not only will you stay cool, but water exercises are generally low-impact, meaning they’re easier on your muscles and joints.

The following cardio pool workout designed by Ruest should take about 30 minutes, she says. It’s designed to be a low-intensity workout, meaning each exercise reaches about 50 to 70 percent of your maximum target heart rate. All of the exercises can be slowed down to lower the intensity even more if desired, Ruest adds. Note: You should be in waist- to chest-deep water for the entire workout.

Block 1: The following three exercises make up the first block of the workout. Complete each exercise once. That’s 1 set. Complete 3 sets before moving on to the next block. Block 1 should take approximately 9 to 10 minutes.

1. Low-Knee Marches

Start by standing with your feet hip-width apart and an aquatic dumbbell in each hand, arms down by your sides. From this position, march with low knees, bending your opposite arm with your opposite leg toward your shoulder. Bring your knees up to hip height or lower. Do this for 1 minute.

2. Wall Push-Ups

Start by standing near the side of the pool with your feet a foot or so away from the pool wall. Place your hands at the top edge of the pool wall, about level with your shoulders or chest, depending on your height. Your body should be at a slight angle to the pool wall. From this position, lower your chest toward the wall, then extend your arms back to the starting position. Do this for 30 seconds.

3. Step Wide and Narrow

Start by standing with your feet together and holding an aquatic dumbbell in each hand by your sides, palms facing in. Walk your feet about a foot apart, one foot at a time, as you lift the dumbbells out to your sides, arms slightly bent, stopping once you reach water height. Walk back to start and repeat. Do this for 1 minute.

Block 2: The following three exercises make up the second block of the workout. Complete each exercise once. That’s 1 set. Complete 3 sets. Block 2 should take approximately 9 to 10 minutes.

4. Alternate Hamstring Curls

Start by standing and holding dumbbells out in front of you with palms facing each other, just below the water. Lean to one leg while pulling the other heel toward your glutes, then alternate legs while keeping arms out in front just below or at water level. Keep alternating for 1 minute.

5. Single-Arm Punches (Rows)

Start by holding an aquatic dumbbell in each hand about shoulder height, with arms bent and palms facing each other. Dumbbells should be halfway in the water (one end of the dumbbell in the water and one end out of water), with arms bent by waist level. Punch one arm in front of you with the dumbbell hovering at or just below water level while the other arm stays by your body. Alternate arms for 1 minute.

6. Standing Dumbbell Twists

Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Raise your arms to the water level or just below the water, holding dumbbells in front of you with arms slightly bent to straight and palms facing each other. Twist your body side to side for 1 minute.

Cool down for 4 to 5 minutes by doing some gentle stretching inside or outside of the pool. If you're stretching outside the pool, make sure you're in a dry area with no danger of slipping or falling in the pool.

• Water workouts are generally low-impact, meaning that they’re easier on your muscles and joints. They can also be scaled up or down to be more or less intense.
• Water provides its own steady, natural resistance, which allows you to work your entire body, increasing functional strength and improving coordination and balance.
• Aqua exercise is safe for most people, no matter your fitness level or age. However, it’s always best to check with your doctor first, especially if you have any health conditions.