15-Minute Pool Exercises For Rapid Weight Loss

It’s no secret that swimming is one of the best exercises you can do to sculpt your body and lose weight. Anyone who has ever been swimming knows how much of a workout it is whether they are trying to exercise or not.

While full-length swims are great cardiovascular and muscular workouts, there are many different exercises you can perform in the shallow end of your pool that can rapidly help you get in shape and burn fat. Let’s take a look at a 15-minute workout that you can do regardless of your swimming proficiency that will help you burn fat and lose weight.

Let’s take a look at a 15-minute workout that you can do regardless of your swimming ability that will help you burn fat and lose weight.

Start Your Workout
So are you ready to get in shape? It’s time to put your pool to work for you.

Step 1: The Warm Up
Time: 2 Minutes

Before you begin with your exercises, take a couple of minutes to just walk around the shallow end of your pool, swinging your arms back and forth to start warming up your muscles.

Step 2: Jog in Place
Time: 2 Minutes

Remain in the shallow end and start jogging in place lifting your knees high. This brings your legs up and out of the water and then back in again. Continue this exercise for 2 minutes.

Step 3: Tick-tock Hop
Time: 2 Minutes

After you complete your jog, immediately bring your feet together and begin to jump from side to side in the shallow end of the pool.

Step 4: Squat Jump
Time: 2 Minutes

Squat down as low as you can go in the water without submerging your head while keeping your arms extended at shoulder height. Jump as high as you can while raising your arms over your head. Continue these jumps from 2 minutes.

Step 5: Flutter Kick
Time: 2 Minutes

Move to the edge of the pool in the shallow end and hold onto the edge of the pool with your arms extended while you are on your stomach. Begin to kick your legs quickly just as you did when you first learned how to swim. Maintain the kicks for a full two minutes why trying to focus on keeping the same speed the entire time.

Step 6: Bicycle
Time: 2 Minutes

Turn around with your back against the side of the pool. Outstretch your arms on the edge of the pool and allow your legs to float. Begin performing a pedal motion just as you would if you were riding a bike just on the surface of the water. Bike in the water for 2 minutes while focusing on maintaining the same speed.

Step 7: Crunch
Time: 2 Minutes

From the bicycle position, extend your legs in front of you keeping your feet together. Pull both knees into your chest and return them to the extended position. Continue this for 2 minutes focusing on the full movement in and out during the exercise.

Step 8: Cool Down
Time: 1 Minute

Once you have completed your crunches, stop and allow your legs to move under you until you are standing again in the pool. Begin to walk around slowly while swinging your arms in the water cooling your muscles down in the process.

Extend Your Time
Once your body becomes adjusted to this workout, you’ll need to increase the time in 5-minute intervals performing these exercises just a little longer each time. Your body will get stronger and your ability to perform these exercises for longer periods of time will improve.

If you are a good swimmer, consider supplementing these exercises with laps around the pool as well to stretch and strengthen your muscles and improve your cardiovascular endurance and performance.

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