If you’re looking to take your work out to the next level or simply want to get fit swimming we’ve got a list of exercises you can try in the pool. Exercising in the water is great for joints. Swimming is a low impact sport, unlike running. Swimming regularly protects you from injuries. To add, water resistance makes the work out extra challenging while keeping you cool and sweat free.

Wondering how to get fit swimming? Here are ten exercises to try in the water that are sure to tone muscle while burning fat!


1. Jog


Simply jog in place bringing your knees high up to your chest for 1 minute intervals

2. Tread Water

In deep water, tread using egg beater motions with your legs and sculling with your arms for 1-2 minutes.

3. Squat-Jumps

In waist deep water, start in a sitting position with your legs spread comfortably. Bend at the knees and keeping your back upright. Jump and come back down into the same position, doing 10 repetitions at a time.

4. Knee Twist

In shoulder deep water, cross your right elbow toward left knee at your waist, and alternate sides.

5. Bicycle

Lean with back against side of pool, arms outstretched at edge. Or, sit on a noodle, keeping the noodle between your legs. Pedal your legs in the water. 

6. Arm Circles

In shoulder deep water, move your arms through the water in circles, alternating directions and size of circle. Combine with a squat for added exercise.

7. Leg Lift 

You can do this with a pool noodle or with the wall of the pool. Stand next to the side of the pool and hold on with one hand to your side. Lift your leg out behind you, keeping it straight. When you bring it down again without touching the ground, hold it there for a second. Lift the leg out to your side, keeping it straight. Bring your leg down again, holding for a second before lifting your leg out behind you. Repeat the lift and lowering motions. Do 10-20 reps on each side.

8. Water Plank 

Hold on to a flutter board or noodle while floating on your front and hold the position, making sure to keep your core tight. Hold for as long as you can.  

9. Laps

Swim the basic freestyle, breaststroke, or however you are comfortable for a few laps back and forth.

10. Flutter Kick 

Hold on to edge of pool with your legs out behind you and kick your legs in quick small motions at the surface of the water.

Know any other water exercises to get fit swimming? Let us know in the comments!