30-Minute Pool Workout To Blast Fat

30 Minute Workouts, Fitness, Workouts, Workouts by Length

By: // June 10, 2019

If you haven’t given water workouts a try, I’ve got news for you: you’re missing out on one of the best low-impact workouts you can do! Swimming and water aerobics are the ideal way to get your heart rate up while being easy on your joints. The buoyancy of water lessens the pull of gravity, making you feel lighter and more balanced, while also reducing the impact on your knees. (This also makes the same moves that would be difficult to do on land feel easier in the pool.) This particular water workout will help you burn calories and build strength at the same time by combining high intensity cardio moves with plyometric exercises. In less than 30 minutes you’ll blast fat and add muscle—no swim caps required.

Benefits of Water Workouts

There are so many reasons to take your workout to the pool this summer (not to mention it offers you a way to get outdoors)! Working out in water helps you burn fat, build stamina, and is easy on your joints. Next time you’re feeling bored with your workout routine and want a fun, new challenge, remind yourself of these benefits of water workouts:

It’s Low Impact…

It’s not just senior citizens that benefit from the low-impact option water workouts provide; whether you suffer from joint pain, you’re just getting back into exercise after some time off, or you simply want a lower-impact form of exercise to offset some higher-impact activities you do (running, HIIT workouts), water workouts are perfect for you.

…But Offers Added Resistance

Still, don’t confuse low-impact with low intensity; the water acts as natural resistance for each of your moves. Resistance in water can be anywhere from 4 to 42 times greater than on land, making a pool or body of water a natural weight training machine! Unlike machines, though, water provides resistance to movement in any direction.

Burns Mega Calories

Because of the added resistance in the water, you’re actually working harder than you would on land to complete the same movement, even if it doesn’t feel like that. Water exercise can effectively burn more calories than land exercise when doing the same movements. (Walking, for example). Plus, water workouts combine strength movements with cardio, and we all know that when your workout combines cardio and strength it’s more effective at helping you lose weight.

Builds Cardio Endurance

Not only will you tone your muscle through water workouts, but you also increase your cardio endurance. When you’re in cooler water, your blood moves through your body quicker in order to warm you up. When you pair that with aerobic exercise, you get improved cardiovascular endurance.

Makes You More Flexible

The way your body moves through water, when paired with the resistance it provides, naturally stretches out your muscles. Whether you’re not naturally flexible or you have a limited range of motion due to a recent injury, arthritis, or other conditions, water workouts can help increase your flexibility over time.

30-Minute Pool Workout To Blast Fat

Now that you know the amazing benefits of taking your workout to the water, it’s time to dive into this 30-Minute Pool Workout that will blast fat and build muscle. (PS: Don’t worry, if you don’t have a resistance band, we’ve got another awesome pool workout for you at the bottom of the blog that doesn’t require one!)

What You’ll Need:

  • A pool where you can stand in chest-deep water
  • A resistance band; I like SPRI’s Xertube ($15; spri.com)
  • A waterproof watch, timer, or heart-rate monitor to time sets

How To:

  • Start with a 2-minute warm-up of treading water or easy swimming.
  • Do each circuit three times.
  • Between each circuit, do 1 minute each of cardio moves (included over on the full workout at Prevention.com!)
  • Cool down with 1 minute of full-body stretching.

Total workout time: 30 minutes


1. Tick-Tock With Upright Row
Targets: Legs, shoulders, upper back, abs


Stand on band with both feet, right handle in left hand and left handle in right hand (a). Lift right leg out to side, pulling handles toward shoulders (b). Return to start, and repeat with opposite leg. Continue alternating legs for 1 minute to complete 1 set.

2. Squats To Overhead Shoulder Press
Targets: Legs, butt, shoulders, abs


Stand on band with both feet slightly more than shoulder-width apart, holding one handle in each hand. Squat as though sitting down in an imaginary chair, keeping knees behind toes (a). Pause; stand up, pressing hands overhead (b). Repeat for 1 minute to complete 1 set.

Related: The Beginner’s Guide To Swimming


3. Chest Fly
Targets: Chest, shoulders, abs


Stand with right foot 2 to 3 feet in front of left foot, left foot on top of band, holding handles at chest level with elbows bent (a). Press handles forward, extending arms in front of chest (b). Return to start, and continue for 1 minute to complete 1 set.

4. Overhead Pull With Knee Lift
Targets: Arms, shoulders, back, abs, legs


Start with arms extended overhead, shoulder-width apart, one handle in each hand and band wrapped around hands to reach desired resistance. Lift left knee (a). Lower hands toward water while pulling band out to sides, squeezing shoulder blades together. Simultaneously switch legs, lifting right knee (b). Repeat for 1 minute to complete 1 set.

For the rest of this workout, click here to go to Prevention.com! 

At-Home Pool Workout #2

Don’t have a resistance band, or just want another pool workout to save up for a sunny day? Watch this quick video below! Do 1 minute of each exercise and repeat 2 or 3 times for a solid workout!

READ THIS NEXT: 5 Non-Running Cardio Workouts For Bad Knees

Printed from GetHealthyU.com


on August 23, 2018 at 8:25 PM Reply

I am quite disappointed in the free 30 minute exercise promised in the download when you offer up your email address. Only 6 exercises for 2 minutes each!!!

    on August 28, 2018 at 11:57 AM Reply

    Hi Paul - we're so sorry about that! You are right - the download should have more instructions on how to reach 30 minutes of exercise. We will revise - thanks!

on June 25, 2018 at 9:04 PM Reply

Do you have a print out for the exercise without the band?

    on June 27, 2018 at 9:31 AM Reply

    Hi Ashley - We don't have an official print out but here is the workout: Do 1 minute of each exercise with 1 minute rest in between each exercise. Repeat 2 or 3 times for a solid workout! 💧 Twisters 💧 Core Rotators 💧 Leg Lifts 💧 Crunches

on May 16, 2018 at 1:24 AM Reply

This is great, my wife does benefit from these exercises, and she feels energised after being in the pool. My self I just swim breast stroke, frog crawl alternately. Thank you. I live in Cyprus now and you can't swim outside all year in England, here you can.

on July 22, 2017 at 3:48 AM Reply

Thank you for the inspiration. Would you happen to have any work-out suggestions using other aqua equipment such as aqua dumbbells and aqua cuffs? I would highly appreciate it.

    on July 26, 2017 at 9:49 AM Reply

    You can always try exercises that you'd do with regular dumbbells such a bicep curls, flyers, shoulder shrugs and lateral raises!

on May 26, 2017 at 2:17 PM Reply

Perfect, thank you.

on June 26, 2016 at 11:22 AM Reply

I have arthritis in both knees beside swimming is there any other workouts I can do

    on January 7, 2018 at 11:51 PM Reply

    Swimming is great for arthritis. I also recommend doing at least a half hour of various water exercises using water dumbbells, noodles or just your own body as resistant Training in the pool. I instruct a water fitness class and find many benefits to using water with equipment as an option to land exercises. Check out the many posts on Pinterest. They are extremely helpful.

    on June 30, 2016 at 9:30 PM Reply

    Yes - sometimes yoga can feel really good with arthritis. Also low impact cardio like an elliptical machine or a rowing machine would be great!! In addition - any upper body strength is important and good.

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