Ready to get fit swimming? Exercising in the water is great for our joints because it is a low-impact sport. Water resistance makes the workout challenging while keeping you cool and sweat-free.

Here are ten exercises that will get you fit by swimming!


1. Jog


Jog in place while bringing your knees up to your chest for 1-minute intervals.

2. Tread Water

get fit swimming

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

3. Squat-Jumps

get fit swimming
Image via SpeedoUSA

In waist-deep water, start in a sitting position with your legs spread comfortably. Bend at the knees and keep 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 your left knee at your waist and alternate sides.

5. Bicycle

get fit swimming
Image via Ofer Nitzan

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

6. Arm Circles

get fit swimming

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

7. Leg Lift 

get fit swimming
Image via HealthFitnessMag

You can use a pool noodle or the wall of the pool for this exercise. Stand next to the side of the pool and hold on with one hand to your side. Lift with your leg out behind you, keeping it straight. Hold your leg straight without touching the floor as long you can. Repeat the lifting and lowering motions. Do 10-20 reps on each side.

8. Water Plank 

get fit swimming
Image via HealthFitnessMag

Hold on to a flutter board or noddle while floating your front and hold the position. Your core should be tight. Hold for as long as you can.

9. Laps

Swim the basic freestyle, breaststroke or your favourite stroke for a few laps back and forth.

10. Flutter Kick 

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

What other water exercises do you use to get fit? Let us know in the comments!