8 Pool Exercises To Boost Fitness.

Looking for a fun, joint-friendly way to stay fit? Pool exercises are a game changer. Because water is around 800 times denser than air, every movement requires more effort - helping you burn fat and build strength faster than land-based workouts. Plus, the buoyancy of water reduces stress on your joints, making pool workouts perfect for people recovering from injury, managing aches, or simply wanting a low-impact way to get active.

Hot tip: The ideal water temperature for pool workouts is between 24–28°C. With our Chilli range, you can easily set (and adjust) the perfect temp for year-round fitness. Here are 8 effective swimming pool exercises to get your whole body moving:

Pool exercises for beginners.

1. One-Legged Balance

Strengthens core and leg muscles while improving stability. Stand in waist-deep water, place a pool noodle under one foot, and balance for one minute. Switch sides and repeat.

2. Walk-in Water

A great full-body workout targeting legs, arms, and core. Walk through waist-high water, pushing against resistance. Focus on heel-to-toe steps and swing your arms. Continue for 5–10 minutes.

3. The Bicycle

Builds strength in your core, legs, and shoulders. Rest elbows on the pool edge and pedal your legs as if riding a bike.

Pool exercises for intermediate levels.

4. Fly Backs

Targets chest, arms, and back muscles, helping posture. Stand in a lunge, palms together in front. Open arms wide through the water, then return. Repeat 5 sets of 6, switching legs each set.
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5. Sprint Kicks

A core burner. Lean elbows on the pool edge, legs straight. Kick hard and fast, lifting legs to the surface, then lower. Repeat in bursts.
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6. Tuck Jumps

Boosts core strength and tones legs.

Jump in chest-deep water, bringing knees to chest. Land with feet flat before repeating.

Pool exercises for experts.

7. Chaos Cardio

Advanced cardio training.

Run in zigzags across the pool to create currents, then run against them before they settle. Rest, then repeat.

8. Jumping Jacks

Classic cardio with resistance.

In chest-deep water, jump legs out while arms go overhead, then return to start. Continue for 10–15 reps.

Pool workouts are a powerful, low-impact way to burn fat and stay fit—fun, effective, and gentle on the body. Whether you’re a beginner or an expert, these 8 exercises will boost strength, balance, and cardio fitness.

Don’t have a pool yet? Give us a call on 1300 548 794 and turn your backyard into your personal fitness zone.