The pool can be a place to lounge in sedentary bliss, or it can be used to kick your nearly-bare butt into serious shape. We say, do both! This 20-minute Tabata interval workout will get your muscles pumping and fat burning. Then when you're done exercising, you can float on a raft to your heart's content.
Perform each exercise for 20 seconds at full throttle, followed by 10 seconds of rest. Repeat each move like this 8 times before moving on to the next exercise. Collectively, you will spend 4 minutes (or one Tabata cycle) doing each exercise. Take 90 seconds of rest as you transition between exercises. Try incorporating this pool workout into your workout routine once or twice a week to see results.
Exercise 1: Hop Overs
To start, grip both sides of a sturdy pool lounge chair that won't tip as you apply your weight. Place both feet on the ground at one side of the chair with legs together and heels lifted. Bend your knees to prep yourself, and then hop your legs over to the other side of the chair, landing lightly. Quickly repeat in the opposite direction. Aim to hoist your hips up nearly over your shoulders with heels almost tapping your butt on the hop over. Move continuously for 20 seconds, then rest with your head above your heart for 10 seconds. Repeat 8 times.
Note: This exercise is not recommended if you have hypertension or issues with your knees, hips, back or shoulders.
Exercise 2: Poolside Muscle-Ups
Get in a mid-deep section of the pool where the water is at your waist. Bend your knees slightly and place your hands on the edge of the pool with elbows bent to approximately 90 degrees. Extend your legs and jump up, pushing down with your hands and depressing your shoulders. Hold momentarily at the top, then return to starting position and repeat. The more you bend your knees and jump, the easier this will be on your upper body. As you repeat this workout and get stronger, aim to bend and jump less and push more with the upper body. At the top, be sure to keep your shoulders down rather than up by your ears. Continue doing this for 20 seconds, then rest in the water with arms by your sides for 10 seconds. Repeat 8 times.
Exercise 3: Star Jumps
These are an excellent exercise if you have joint issues. Outside the pool it's a high-impact move, but the buoyancy of the water inside the pool cuts that impact. Get in a mid-deep section of the pool where the water is at your waist. With legs together, bend your knees and crouch down until the water touches your chest. Create loose fists and touch your hands together here. Now exhale and explode out and up in a jump with your arms and legs in "X" formation. Before you land, pull your arms and legs back in and touch toes to the bottom of the pool in starting position. Do this repeatedly for 20 seconds, then rest while gently swaying your torso side to side for 10 seconds. Repeat 8 times.
Exercise 4: Flutter Kicks
Start in a section of the pool where your feet can touch the ground with your head above water. Hold one hand on the edge of the pool and prop the other about 1 foot down the side of the pool with your palm pushing in and fingers facing down. Support yourself with your arms and core to shoot your legs out and back so your body is nearly horizontal. Kick like crazy for 20 seconds, leading the movement at your hips. Don't be timid about splashing! Drop your feet to rest for 10 seconds, standing upright in the water. Repeat 8 times.
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