Pool Workout: Stay Cool While Torching Calories


I don’t mind the Summer heat until I try to get in an outdoor workout.  The salty sweat getting in my eyes and humidity zapping my ‘umph’ has me settling for indoor cardio.  After weeks of staring at the time on the stairmaster, I’m ready for another solution.

I designed this water workout to burn tons of calories and feel like play. This is my solution to stay cool while being out in the open skies.

What you need:

Motown music (my favorite for this workout)

Circuit 1: repeat 3 times

(if you have a small pool select the time option instead of laps)

  1. Free Style Swim:  6 laps or swim for 4 minutes non-stop
  2. Water Jog:  2 laps or 2 minute
  3. Flutter kicks: 2 laps or 1 minute
  4. Push up on wall:  10-15 reps

Water Jog:  

Jog around the sides of the pool.  When you get to the deep end, tread water and keep going!


Flutter Kicks

Using your kickboard, keep your legs straight and kick with force.


Wall Push Up

Use your upper body to lift yourself up out of the water with just a small amount of help from your legs.  Slowly lower yourself down.


Circuit 2:  repeat 3 times

  1. Ab crunch:  10-15 reps
  2. Double leg lift:  10-15 reps
  3. Tread water:  1 minute
  4. Otter Roll:  30 seconds

Ab Crunch

I like to put my leg on my towel so they don’t get scratched.  It’s not a big movement unless you choose to go underwater with it;)

Here are a few modifications to choose from:

option 1


option 2

*arms in front

*OR arms in front, hold your nose and go under


Double Leg Lifts

This is challenging for the abs because you are getting resistance from the water.

A modification is to alternate leg lifts.


Treading Water

Vigorously treading water can torch around 10 calories a minute, same as a six-mile-per-hour run.

Pretend like you are running.  Use your upper body to help you stay afloat and make circular motions with your legs.


Otter Roll

Hugging a kickboard or a beach ball to chest, float on back, legs extended, feet together.
Roll toward the right by using the entire body — shoulders, hips, core, legs —to rock from side to side with head above water.  (like an otter spinning in the water)
Continue for 30 seconds, alternating direction of roll.


I’m still working on perfecting this move;)  It definitely got my heart rate up and I felt my abs!

You’re breaking a sweat even though you might not realize it so make sure to drink water. Have fun torching those calories!




2 thoughts on “Pool Workout: Stay Cool While Torching Calories

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