15-Minute Pool Exercise Routine to Lose Weight Rapidly



One of the best exercises you can do to lose weight and get a perfect body is swimming. Anyone who has been swimming definitely knows that full-length swims are amazing muscular and cardiovascular workouts.

But, you can rapidly burn fat and get in shape with many other exercises you can do in the shallow end of your pool.

Beside your swimming ability, let’s take a look at a 15-minute workout that you can do that will help you lose weight and burn fat.

So let’s start our workout in the pool and get in shape.

Step 1: The Warm Up

Time: 2 Minutes


First, you need to start warming up your muscles. Take a couple of minutes to swing your arms back and forth while walking around in the shallow end of your pool. After this, you can begin with the exercises.

Step 2: Jog in Place

Time: 2 Minutes


Stay in the shallow end and start jogging in place, but you need to lift your knees high. The jogging brings your legs up and out of the water and then back in again. Do this exercise for 2 minutes.

Step 3: Tick-tock Hop

Time: 2 Minutes

When you are done with your jog, quickly bring your feet together and start to jump from side to side in the shallow end of the pool. Continue doing this for 2 minutes.

Step 4: Squat Jump

Time: 2 Minutes

Don’t submerge your head in the water and squat down as low as you can while keeping your arms extended at shoulder height. Then jump as high as you can while lifting your arms over your head. Do these jumps for 2 minutes.

Step 5: Flutter Kick

Time: 2 Minutes

Extend your arms and hold onto the edge of the pool in the shallow end while you are on your stomach. Start to kick your legs fast exactly as you did when you first learned how to swim. Focus to keep the same speed while kicking your legs for a full two minutes.


Step 6: Bicycle

Time: 2 Minutes

Put your back at the side of the pool and outstretch your arms on the edge of the pool. Allow your legs to float and start to perform a pedal motion. It’s like riding a bike in the water. Focus to keep the same speed while biking in the water for 2 minutes.

Step 7: Crunch

Time: 2 Minutes

Change your bicycle position just in your legs by extending them in front of you with your feet together. Drag your knees into your chest and return them to the extended position. Do this for 2 minutes.

Step 8: Cool Down

Time: 1 Minute

After you did your crunches, stand in the pool and allow your legs to move under you. Start to walk around slowly in the shallow end of your pool and cooling your muscles down in the process.

Extend Your Time

When you adjust your body to this workout, you’ll need to expand the time in 5-minute intervals doing these exercises just a little longer each time. You will improve your ability to do these exercises for longer periods of time and your body will get stronger.

If you are a good swimmer, consider doing these exercises with laps around the pool to improve your cardiovascular endurance, stretch and strengthen your muscles.

One of the best ways to exercise your body is swimming in a pool. When you work out in the pool the water provides natural resistance.

This 15-minute pool exercise routine will give you amazing exercises to strengthen and stretch your muscles so you can begin to lose extra pounds and get the swimsuit body that you have always imagined.

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