Working out in the pool is a great way to kickstart your workout routine, and it’s also fantastic for when your kids are splashing around! Your training could always benefit from a new environment that inspires excitement, and on hot summer days like this one, a pool is a nice change of pace from the sweltering gym.

But we’re not just talking about swimming laps – because you can absolutely get a body-sculpting weight-training session in a pool. So many people think of swimming as a cardio workout, but at Studio SWEAT onDemand, we think it’s an ideal place to gain power and build muscle. Seriously – your body weight is supported in water, so you can focus on building strength and flexibility. The buoyancy of a water workout is also perfect for people who suffer from conditions like arthritis, fibromyalgia, back pain, joint replacements, and balance issues.

On average, people burn about 500-600 calories during an hour of swimming. Add in some strength-training while little Madison is diving for that ring, and you’ve got yourself a balanced workout for the ages.

If you want the best pool exercises ever, dive into our easy-to-follow guide. We suggest anywhere to 3 rounds depending on how much time you have to play.

Weight Training Twist

It’s not all pool noodles and beach balls. You can actually buy pool weights, foam, and plastic dumbbells that work well underwater. These weights are perfect for building bulk – so it’s time for you to change your perception around aquatic sports.

What it works: obliques, core, quads

Here’s how to do it:

• With both hands hold your pool noodle or barbell shoulder height with arms straight in front of you
• Keeping your arms extended rotate your torso to the right while hopping your feet to the left
• Repeat by hopping to the feet to the right while twisting your upper-body to the left
• Repeat back and forth for 30 seconds

Running in Place

No, you’re not dreaming – it’s really that hard to run in water. So, if you want the ultimate aerobic exercise, then try this new take on high knees. Just remember – slower kicking means less resistance, while faster kicking increases your resistance.

What it works: cardio, hip flexors

Here’s how to do it:

• With your feet touching the floor, begin to run in place
• Go as fast as you can, kicking your legs and lifting your knees as high as you can
• Complete for 30 seconds

This deceptively simple ab move is difficult enough on land, but in a pool? You’ll find that you’ll need extra core strength to keep your body from floating away AND push your legs through the water.

What it works: ab muscles, obliques, and hip flexors

Here’s how to do it:

• Holding on to the edge of the pool, lift your legs together until they’re parallel to the floor
• Lower them down
• Repeat for 25 reps

Use Your Noodle

This one may require you to steal your kids’ pool noodle, but trust us, it’s worth it, and they’ll forgive you.

What it works: core, shoulders, triceps

Here’s how to do it:

• While on your belly floating in the water, hold on to a horizontal pool noodle
• Engage your core to hold your position, then push down the pool noodle with arms straight
• Complete for 25 reps

Tuck Jump

Because it’s so high impact, not everyone’s a fan of the tuck jump. But in a pool, treading water? You’ll experience that same heart-pumping cardio without being so hard on your knees as you add a bigger element of ab work into the mix.

What it works: core, quads, glutes, deltoids, chest, and lats

Here’s how to do it:

• Make sure the water comes up to your shoulders
• While treading water (or with your feet touching the bottom of the pool), bring both knees up to your chest
• Bring your legs straight down
• Complete for 10 reps

A note to improve your pool workout: yes, you still have to drink water before and after your workout. Accidental pool water doesn’t count!

Now that you’ve got a handful of amazing pool exercises to choose from, what’s your excuse to not get an amazing workout the next time you hit the water? And remember, just because a workout is creative and fun doesn’t mean it’s inefficient. If anything, changing it up with out-of-the-box exercises keeps you from getting stuck in a workout plateau and keeps you on your toes!

So if you’re ready for your workouts that make a splash, sign up for our 7-Day Free Trial to get access to the hottest workouts and guidance from world-class trainers!