HIIT Workouts for the Water
It’s hot out there! With extreme heat advisories in full effect already this summer (and it’s not even officially summertime yet!), fitness enthusiasts may want to consider taking their workouts indoors… or to the water! Aquaman Pools suggests the latter, of course! Why not cool down while working up a sweat in the water with HIIT workouts that can burn some serious calories without overheating!
HIIT stands for high-intensity interval training, and as the name describes, this type of training incorporates a challenging cardio combination of exercises such as running, stair climbing, rowing, jumping rope and more. Intervals (between 30 seconds to three minutes each) are then broken up with a slow recovery period before jumping back into another high intensity interval. HIIT is highly effective because the body continues to burn calories for about two hours after a HIIT workout. HIIT has also been shown to help people lose weight, build muscle and boost their metabolism.
Doing a HIIT workout in the water can not only keep exercisers cool as they work out, the water provides a level of natural resistance that can intensify each interval. Doing HIIT in the water may also naturally cause a slowdown of each movement, which can also be beneficial to the end result. Another benefit of doing HIIT in the water? It is less strenuous on joints because there is less gravity in the water. So for those that avoid HIIT because of joint issues may be able to enjoy this intense workout sans pain or injury to the joints when doing HIIT in the water.
Some popular HIIT exercises that can be done in the water include flys, kettlebell swings, plyo lunges, trunk rotations, high knees, butt kicks, jumping jacks, water walking or jogging, side shuffles, backward runs, squats and high knee skips. Exercisers can create their own HIIT water workout routine by combining these exercises into circuits, doing each one for 30 seconds to three minutes, as mentioned above, and then breaking them up with one minute of recovery with water walking. Circuits can be repeated two to three times.
Due to it intensity, HIIT workouts are highly efficient and therefore don’t need to be that long. Exercisers can aim for creating their own customized HIIT routines between 20 to 30 minutes long. Beginners should start with 10 to 15 minutes and work their way up. Don’t forget to start the workout with a warmup and cool down after the workout for at least one to two minutes.
And even when working out in the water, it’s important to stay hydrated! Keep plenty of fresh cold water nearby and sip throughout the workout, plus before and after the workout. Aquaman Pools reminds pools owners that an ideal environment for a HIIT water workout is a clean and healthy pool. Call Aquaman today for weekly service to keep the pool sparkling clean all season long.