Water Aerobics: Burn Fat in the Pool

May 16, 2014

in Health

Water aerobics is an efficient way to maximize your efforts to burn calories for one simple reason: the water provides resistance, which adds fat-burning potential to even simple movements. Plus, water resistance makes your muscles work, increasing tone and strength. For example, when you are walking, or even jogging on land, your arms aren’t really getting a workout. Your legs are, but your arms are simply holding a position, or swaying with the motion of your body. But add water resistance and now the upper body muscles are actually working.


The possibilities are nearly endless for water aerobic workout. Learn more at these and other sites:





Studies show that aerobic activity in the water burns as many calories as land-based exercise—as much as 300 calories per hour for a 155-pound person!


As you probably know, aerobic activity means that your heart and breathing rates are increased, and the body’s major muscle groups are engaged. Add a pool to the mix, and you’ve got water aerobics! Activities such as walking, jumping, kick boarding (more on this below), treading water, with or without small weights, are all considered aqua aerobic exercise.


Splash into the Tone Zone

There are a few ways to go about toning muscles and burning fat with water aerobics. First, if you’d rather do your own thing, so to speak, simply get in the pool and get moving. Spend a few minutes on each of the actions listed below: treading water, walking and kick boarding. Then, repeat.

  • Treading water: Move into the water that is just above your head and begin treading water, using a bicycle motion for your legs and small, side to side arms circles just below the level of the water. Try to tread water for 30 seconds. Feel good? Keep going! Slowly build up to longer periods of time.
  • Walking: For added resistance, use hand-held small water weights (3–5 pounds, or more if you can handle it) and pump your arms as you walk back and forth across the pool in the shallow end.
  • Kick boarding: Snap on easy to use ankle weights, hold onto the kickboard, and kick your way back and forth from end to end. Mix up your routine to avoid getting bored. Put some music on your outdoor speaker and enjoy the sun and water as you trim down and tone up!


For a more targeted toning workout, follow the exercises below. Don’t forget, any movement in the water that gets your heart pumping is going to burn fat; if your form isn’t perfect, no worries! You are still getting a great workout and burning calories without damaging muscles and joints.


1. For an all-over, upper and lower body tone up: In the deep end, tread water with your arms while pointing one leg straight out in front of you (toes pointed) and one leg straight down to the bottom of the pool. Hold for five seconds, and then switch legs. Keep quads and abs tight throughout each leg extension.


2. For a core/legs workout: Face the pool wall in chest deep water. Hold the edge of the pool with one hand and place the other hand on the pool wall, fingertips pointing downward, about a foot below the water line, for stability. Extend legs and do a mermaid kick: keep your feet together and use the hips and abs to get the motion started, until it reaches your feet. Do this as fast as you can for 15 seconds. If you can keep going, do so. Try to build up to one minute. The goal is to make as big of a splash as you can!


For whichever water aerobics routine you use, free-flowing to get the blood pumping and calories burning, or structured for specific toning, keep a journal of what you do each day. Within a few weeks, you’ll be seeing your times increase and your waistline shrink!


Kaitlin Gardner started AnApplePerDay.com to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life.


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Lindsey Renuard is a blogger, YouTube beauty expert, and the Managing Editor of the Skiatook Journal.

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