But if you're exercising for more than 60 minutes, try a sports drink. You need to have enough fluids before, during and after exercise to help prevent dehydration. Yogurt and fruit can be good options for food choices after you exercise. Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. To turn these exercises into a full workout, aim to complete 10 reps of each and repeat the circuit 3 times. With the right combination of movements and proper technique, you can create an incredibly effective workout that burns fat while being gentle on your body. For most vertical exercises, you want water at chest height; for suspended exercises, make sure you’re in water deep enough that your feet don’t touch bottom when extended. Remember to pay attention to pool rules and depth markers – different exercises require different water depths for optimal safety and effectiveness. One trick I’ve learned is to drink about 16 ounces of water two hours before your workout – this gives your body time to process it properly. Water push ups While cardio does help burn calories that can aid in weight loss, a cardio-heavy fitness routine is actually not the most effective way to shed extra pounds. It is important to remember that while these exercises can help tone your abdominal muscles, they will not specifically target belly fat. Together with the water resistance that is faced while swimming, this makes it a highly effective calorie-burning exercise. While swimming, you constantly use your arms to propel yourself through the water, which engages and helps strengthen the biceps, triceps, and shoulder muscles. Backstroke is perfect for those who wish to focus on their back muscles and posture, while butterfly is excellent for a high-intensity, calorie-burning workout. Treading water might seem basic, but there’s actually a science to making it high-intensity. This exercise targets multiple muscle groups while getting your heart rate up to 75-85% of your maximum. Here’s the thing most people don’t realize – you need to modify the traditional movement for water resistance. As someone who once tipped the scales at 285 pounds, I can sympathize with those who struggle to keep their body weight in check and keep negative self-talk from sabotaging their success. If you need fast, time-efficient calorie burn, choose HIIT. Real progress comes from consistency, progressive overload, and lifestyle integration—not isolated workouts. Programs marketed as “the best fat burner” often oversimplify. Let me start by saying that all exercise is beneficial, not just for weight loss, but your overall health.If you are in a relatively shallow pool (about 90cms to 1.2 metres), try a series of ten explosive squat jumps off the bottom of the pool with your hands over your head.Doing water aerobics for two weeks or longer will give you multiple benefits.Limited and fragmented data collection systems exist for burn injury.Not only does this help you exercise your leg muscles, this is also a good pool exercise for the arms as you support your whole body as you do flutter kicks.It’s not crazy to wonder how someone can eat thousands of calories and stay in shape.And swimming is the ideal sport for shedding some pounds! Whether you prefer the gym or home workouts, there’s something here for everyone. How have you used pool running to gain fitness or maintain it while injured? My last recommendation for making pool running a part of your training is to get a friend to go with you. Water aerobics is an excellent choice for those looking to lose weight. Look no further than water aerobics! Need help tracking of your weightloss progress? You may need to increase your rest and decrease the total distance of your workout when swimming at a high intensity. They would only burn 490 calories swimming slowly for 1 hour. Add kick and pull sets to your workouts a few times per week, during warm up or as part of your main set. Sure, it may be low impact, but don’t let that fool you — you’ll still get a great workout and burn tons of calories! Walking strengthens your heart and builds muscle in the lower body and core. You can also ask your health care provider for resources to support a healthy weight. Ask for a follow-up appointment to monitor changes in your weight and any related health conditions. It may help to join a weight-loss program or visit a health care professional, such as a nutrition or weight-loss specialist. Identify family members or friends who will support your weight loss efforts. Which Exercise Burns Most Calories: Swimming or Running? With minutes of swimming regularly, you can be sure of doing away with belly fat. Swimming burns a lot of fat based on the principle of water density. This makes pool workouts a great option for people with arthritis or joint pain, and those recovering from an injury. The buoyancy of the water supports your body weight, putting less pressure on your joints. One of the best things about exercising in the pool is that it is a low-impact way to get in strength training and cardio. 🧘♂️ Moderate-Intensity Cardio (Fat-Burning Zone) But for the average person who simply wants a good, low-impact workout from their swimming routine, chances are you rarely have more than an hour to stay in the pool. As there's no impact on the joints a swimming full body workout carries less risk of injury. Booking into a group session as a full-body swim exercise can also have mental health benefits. Your body's fat-burning potential shoots up and the pounds melt away. The exercise time columns can be sorted from high to low or low to high by clicking on a weight. Remember, the key to losing weight and burning calories is consistency and enjoying the process. Similar to flutter kicks, bicycle kicks target your lower body, particularly the abdominal muscles. When it comes to burning calories, HIIT can be better than traditional cardio exercises. Ever wondered if there’s a way to burn a lot of calories with shorter exercises? Chest presses are also considered one of the best chest exercises for building upper body strength. If you weight 150 lbs., you’ll burn around 36 calories for every 10-minutes of a seated dumbbell shoulder press. Workout 3: Synchronized Family Fitness (Partner & Group Moves) If you’re not seeing results, you might be falling into one of these traps. Therefore, here’s how to fuel your body for the best performance while keeping those extra kilos in check. Make sure to swim regularly and combine your swimming routine with a balanced diet for the best results. Moreover, research by BMC Sport Science says that 16 sessions of regular swimming can reduce the risk of type 2 diabetes and hypertension. The tips above can add more spice to your swimming sessions, and at the end of the day, you will have cut a few pounds.Step aerobics is a type of workout where you do sequences of steps on and off a raised platform, usually with music in the background.They keep your body cool, reduce injury risk, and add a splash of excitement to your fitness journey.When ready, extend your legs straight until your body forms a line.Swimming is a resistance exercise that builds muscle, and muscle is known to weigh more than fat.“You can increase strength in your legs, glutes, and abdominals without straining your joints.” Do the moves quickly to increase your heart rate, adding an extra cardiovascular boost to your workout.Going the extra mile and reorganizing your furniture, painting and wallpapering walls, and lugging boxes around can boost your calorie burn even further, according to Harvard Medical School. Just because you’re in water doesn’t mean you’re not sweating! If you’re new to swimming, the key is to start slow, build endurance, and improve technique. It’s a good option for those who want a break from more intense strokes but still want to burn calories. This is the most challenging stroke, but it’s also the most effective for weight loss. It’s also excellent for boosting your heart rate and burning calories. This increased resistance helps build lean muscle mass, which in turn boosts your metabolism and aids in weight loss. Water provides natural resistance in all directions, which means you’re working your muscles more than you would on land. Water aerobics can burn a significant number of calories, making it an effective tool for weight loss. It involves a variety of movements and exercises that target different muscle groups while providing a great cardiovascular workout. Walking is the easiest weight loss exercise, and low intensity of course. Did you know that if you include 30 minutes of brisk walking to your daily routine you could burn about 150 calories a day? Robin, instructor at Soul to Sole Academy suggests, “HIIT forces your muscles to work harder, burn more fuel, perform better. So your 20-minute workout ends up burning more calories throughout the day than a long, easy jog around the block. High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel. Perform each exercise for 30 seconds back to back, take a 1-minute rest and then perform the circuit a second time through. Here are some great exercises that fit the bill. These complex moves raise tour heart rate, serving as a cardio and strength workout in one. Strength training is a secret weapon for anyone trying to lose weight. A consistent exercise routine also has mental-health benefits like increasing energy and boosting your mood. Swimming offers a variety of strokes and techniques that can help you burn calories and lose weight. Improving your coordination can help you to exercise more effectively, which can lead to greater weight loss. Moreover, the rhythmic and repetitive nature of swimming for weight loss can be meditative and calming. Building muscle is important for weight loss, as it helps to increase your metabolism. Hold this position for as long as you can, keeping your core engaged and your body stable. Aim for repetitions and gradually increase the number as you build strength. In deep water, perform a scissor kick with your legs and move your arms in circular motions to stay above water. Water Arm Curls It’s a fun and enjoyable way to stay active, which can encourage consistency and long-term commitment to your weight loss journey.What you need to do is jump out of the water and then land with your knees bent in the form of a squat.As a CPT, I recommend including a mix of pool exercises for weight loss and traditional strength training to see the best results.Yes, swimming at Coronado Beach is great, but come and check out how incredible our AquaFit classes are!Dancing is a powerful form of self-expression and fantastic exercise, but you can also do it in your living room or while washing the dishes.This can involve swimming a certain number of laps within a specific time frame or aiming to swim faster or further each session.If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. The trouble with belly fat is that it's not limited to the layer of padding just below the skin. Genes can contribute to an individual's chances of being overweight or obese too. But the threats posed by belly fat can be lowered. That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. It’s a fantastic way to build muscle tone while simultaneously promoting cardiovascular health—key components in effective weight loss. Your legs will work overtime against the resistance, and you won’t stress your joints, making it an ideal exercise for all fitness levels. With water buoyancy supporting your weight, you can perform exercises that might otherwise be strenuous on land. By using this equipment in the water, you are protecting your body from common injuries that can occur when completing land-based exercises. Nagpaul says, “The pool isn’t just for lounging around; it’s also an excellent place to burn calories and lose weight. Do one round for a quick fat-blasting break if you’re short on time, or as many rounds as you can fit into 15 to 30 minutes to reap the most benefit, she says. Try not to rest in between the moves — that’ll keep your heart rate up and your body burning calories and fat, Kom says. “When you get that heart pumping and keep it there, you’re going to burn more calories overall, which leads to increased fat loss,” she says. The long-held idea is that by exercising at a lower than maximum effort, you’ll encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE). Freestyle is the fastest stroke and can help you burn roughly 300 calories in a 30-minute swimming session. The average calories burned swimming the butterfly stroke is roughly 450 calories in a 30-minute swimming session. The butterfly stroke is the best swimming stroke for weight loss, though it's also the hardest to master. Let's look at the best strokes to maximise your weight loss efforts in the pool . Each stroke targets the body differently and can have significant benefits on posture, toning the body, and building muscle tone and strength. When it comes to weight loss, both swimming and gym workouts have their benefits. Swimming organization says that doing this stroke while swimming weight loss can burn around 450 calories per half an hour. Studies show that swimming for minutes three times a week helps burn a greater number of calories. ’ The amount of weight you can lose by swimming depends on several factors, including your current weight, metabolism, the intensity of your workouts, and your diet. The frequency of swimming for weight loss is the same as other cardiovascular exercises. Loss of muscle mass decreases how quickly the body uses calories. Ultimately, the best cardio for fat loss is the one you enjoy enough to do regularly, combined with dietary awareness and strength training. A meta-analysis found similar reductions in body fat percentage between HIIT and continuous training when volume and effort were matched 2. Additionally, wearable fitness trackers now provide real-time feedback on heart rate zones and estimated calorie burn, empowering users to compare different types of cardio objectively 🔍. While many focus on which cardio burns the most calories per minute, the real metric for success is adherence over time ⚙️. Alternatively, you could reduce the amount of rest time you’re taking between sets to make your training harder, or add an extra training session on the weekend.As soon as you reach the wall, reverse directions, this time leading with your left foot first.These ten pool workouts for beginners are some of the easiest ways to get fit.Building muscle is important for weight loss, as it helps to increase your metabolism.But the threats posed by belly fat can be lowered. Research shows that belly fat carries serious health risks. For women, this can be especially true as body fat tends to shift to the abdomen after menopause. Fuel your muscles with this creamy, protein-packed chocolate peanut butter Ninja... Excessive cardio can increase hunger, reduce metabolic rate over time, and lead to muscle loss if nutrition isn’t balanced. In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University. Hold a dumbbell in each hand, and lift arms out in front of you so that they’re parallel to the pool floor. Then hop again so that your body and feet (staying parallel) face a left diagonal. As soon as you reach the wall, reverse directions, this time leading with your left foot first. Flutter kicks work your legs and core at the same time. Start with 2 to 3 minutes and increase to 10 as your endurance improves. Most of the moves can be done in waist-deep or chest-deep water. It’s more than just swimming laps. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. Your exercise intensity must generally be at a moderate or vigorous level for the most benefit. Too much visceral fat is strongly linked with a higher risk of serious health problems. It also plays a role in where the body stores fat. I’ve found that water between 83-86°F (28-30°C) is optimal for resistance training. The combination of band and water resistance creates an incredibly effective workout. I love doing standing rows while walking backward through the water – talk about a full-body burn! How Much Weight Can I Lose Swimming 5 Days A Week? It is the best of pool exercises with noodle. It helps you to remain in hold while the legs assume a plan position, thereby battling resistance which burns calories fast. Perfect for weight loss, the tuck jump requires great muscular strength. With the ball – could be a beach ball – in the pool, you burn more fat while working out the core. The best way for a beginner to burn more fat with simple swimming is to take short breaks between the laps. As it engages multiple muscle groups and can improve overall body composition, swimming can lead to fat loss in various areas, including the belly.To burn calories through swimming, both the duration and intensity of your swimming session matter.Calories are a way to measure how much energy you burn during a workout.If you’re hurt, you can immediately transition all of your training into the pool.It involves short bursts of timed exercise followed by shorter bursts of rest. Stand in the shallow end of the pool with your feet shoulder-width apart and toes turned slightly out. If this feels too difficult on your chest, shoulders, or triceps, or if you aren’t able to perform many reps with proper form, use your lower body for support by using your legs to jump off the bottom. “Aquatic exercise is also quite beneficial for the elderly because as we age we tend to lose our flexibility and tend to be achier and stiffer,” he notes. With a few changes, you can gradually reach a healthy weight. The machine offers second bursts of vibrations at a time for maximum muscle response. Our passive toning beds are able to assist in toning and sculpting the entire body, each bed focusing on different muscle groups. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities. But "I will walk 15 minutes, 3 days a week for the first week," is specific and potentially more realistic. For example, "exercise more" is not specific. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper. Tracking where you are now helps to identify how you want to improve your health. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition. The information is not to be used for diagnosing or treating any health concerns you may have. Calculate your swim pace and speed based on distance and time. Publishers of position stands on hydration, heat illness, and training. Front crawl (freestyle) is often considered the most efficient stroke, making it popular for both recreational swimming and competitive swimming. Eating a healthy balanced diet consists of five food groups, which you should be eating every day. If you're trying to lose weight, the most crucial changes you can make are to your diet. The most important thing is to improve your fitness level and do it consistently. Bored with your regular workout routine and doing the same exercises? Kom helped us put together a fat-burning workout that you can complete at home or at the gym. “Exercise at a comfortable but challenging intensity for optimal fat burning,” he says. These ten pool workouts for beginners are some of the easiest ways to get fit. In fact, it packs the same training benefits as long endurance workouts.Fuel your muscles with this creamy, protein-packed chocolate peanut butter Ninja...The information is not to be used for diagnosing or treating any health concerns you may have.Optimize your training and performance with our comprehensive suite of sport calculators, converters, and training tools for athletes of all levels.Use this calculator to quickly estimate your total caloric burn rate for a combination of up to 20 different exercises.Planning your workouts is a good idea because it makes it easy to know what you need to do and also ensures that you’re staying consistent over time.The primary objective is to quantify and explain how dynamic offers, recommender systems, conversational AI, biometrics, and predictive IRROPS affect customer experience (NPS, CSAT, CES), monetization (ARPP, conversion), operations (IRROPS time, OTP), and finance/ESG (RASK, CASK, CO₂/ASK). Discover how pool exercises can help you burn calories, enhance fitness, and achieve your weight loss goals. You'll get the most from your workouts if you're training at the proper exercise intensity for your health and fitness goals. With the natural resistance of water, you can strengthen your muscles, burn calories, and fundamentally, not worry about pain in your knees. This machine is a great way to burn calories during the workout while at the same time working out muscles over your entire body which leads to more long-term calorie burning. Not only do you get to beat the heat while having fun, swimming is a great way to burn calories while using the resistance of the water to stretch and strengthen your muscles. Dive into the invigorating world of pool exercises for weight loss that combines the resistance of water with the joy of swimming. Pool workouts allow you to perform strength-training exercises without any equipment, since the water creates a natural resistance. Aqua exercise is safe for most everybody, no matter your fitness level or age. It’s best if you can do this routine with aquatic dumbbells (lightweight bars with foam ends that provide extra resistance as you raise or lower them in the water) or water gloves. And if you’re looking for a way to escape the summer’s grueling temperatures and keep your workout cool, the water, of course, helps with that, too. Rather, it burns any excess fat that your body has reserved for energy, regardless of whether this fat is located on your stomach, hips, thighs, or other parts of your body. Stand in waist-high water and lunge with the right foot forward so that your right thigh is parallel to the swimming pool floor, your left knee is bent, and your hands are on your hips. These are swimming drills for weight loss done in shallow water, such as jumping jacks, leg lifts, and arm crosses. In fact, you can burn up to 200 calories in just 30 minutes of treading water. Treading water is a great exercise for your legs and core because it helps burn calories and build endurance. The benefits of breaststroke swimming include better cardiovascular health, toned muscles, and boosted flexibility. While swimming is an amazing way to lose weight, its benefits go way beyond just burning calories. Unlike other centers who may use pool noodles and foam dumbbells, which only have little effect on your body, here at APT, we use unique strength training equipment. Many of our water aerobic classes contain exercises with weights to help you get the most from your session. The water already provides resistance when you move through it, which is why it's such a great full body workout. Planks are fantastic for strengthening the core, stabilizing muscles, and burning calories. A mix of cardiovascular (aerobic) exercise and strength training is ideal for burning fat, says Cat Kom, an ACE-certified personal trainer and CEO and founder of Studio Sweat in San Diego. Your body’s metabolism remains spiked after a high-intensity workout, and the body burns fat as a result. Start with a realistic workout plan, gradually increase intensity, and complement your water aerobics routine with a balanced diet. Mix up your routine with different exercises, equipment, and even underwater music to keep things interesting. This means your body works harder to maintain its core temperature, burning more calories in the process. Cycling can be fun, cost-effective, time-saving, and a great way to incorporate a quick calorie burn into your day. Gardening involves a lot of movement, like pulling weeds, squatting, digging, raking, moving, and using heavy tools, and it can burn calories. Walking significantly adds to your daily calorie burn while you’re getting other tasks done — even within the confines of your own home. Stand in the pool with your head above water (as deep as you're comfortable), feet together, and arms down at your sides. Holding onto the edge of the pool or a flotation device, lift your legs so your body is in a horizontal position, keeping your spine neutral from the back of your head to your tailbone. It will create more resistance, and it’ll require you to complete more reps in the same amount of time. Cardio is an effective weight shredder and doesn’t spare belly fat either. Doing this over a certain period is what deflates the belly by burning all the visceral fat. Therefore, you spend as much energy working through the water as you would while weight lifting at the gym. Getting the right flotation setup is seriously make-or-break for deep water workouts. When I first started, I was that person awkwardly flailing around with a flotation belt, but now I can’t imagine my fitness routine without these exercises. The constant need to stabilize against water movement works all those small stabilizer muscles we typically ignore. While various forms of cardio compete for attention—HIIT, strength circuits, yoga—the truth is they serve different purposes. One of the greatest advantages of aerobic exercise is its low cost. Another driver is clarity in public health messaging. Walking meetings, lunchtime swims, and weekend hikes aren’t just leisure—they’re recognized as meaningful contributors to cardiovascular resilience. Here’s another cool hack for losing weight – implement aquafit into your routine. Knee joints can hurt from factors such as incorrect technique or high-impact movements with either too much volume or at an unsuitable intensity. They’re about building a healthier, stronger, and more confident you. To get the most out of these 10 Exercises That Burn The Most Calories, focus on form, consistency, and intensity. The shift toward preventive wellness—rather than reactive fitness—has made aerobic training appealing. Unlike high-intensity programs that may require recovery days or specialized coaching, aerobic activity can be scaled to nearly any fitness level. It supports functional fitness, making everyday tasks like climbing stairs or carrying groceries feel easier over time. Aerobic training builds aerobic capacity—the body’s ability to deliver and utilize oxygen efficiently during prolonged effort. It engages large muscle groups over extended periods, typically 20–60 minutes per session. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Stand facing the wall of the pool, place your hands on the wall shoulder-width apart then lean towards the wall, and push away as you would a push-up on land. However, as water is denser than air, each movement requires more force than it would on land. The buoyancy will support your body so there's less impact on your joints. The tips above can add more spice to your swimming sessions, and at the end of the day, you will have cut a few pounds. This builds muscle endurance and works the core. Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. Swimming for 30 minutes can be part of an effective weight loss routine, especially if you are just starting out. Swimming is a low-impact exercise that can be easier on the joints, while the gym offers a wider range of equipment and exercises for building muscle. With your upper body on the kickboard, you can isolate your legs and focus on developing the kick.Being underweight could mean you're missing out on vitamins and minerals.Someone weighing 180 lbs burns approximately 411 kilocalories per hour with Swimming.Swimming is an excellent choice as it packs a number of benefits, which includes helping you lose weight.Take a big step to the right with your right leg as you lift both arms to water height.This stroke provides a good workout for your chest, shoulders, and thighs.“To crank up the exercise, I grab two hand towels from the gym and hold one in each hand so it creates a drag as it moves throughout the water,” says Kim Evans, a water fitness specialist.Perform traditional jumping jacks in waist-deep water. I’ve found that taking your body temperature during the first few workouts helps you understand how different water temperatures affect your performance. The ideal water temperature for active pool workouts is between 83-86°F (28-30°C). In cooler weather, afternoon workouts take advantage of warmer water temperatures and require less warm-up time. One thing nobody told me about was the importance of maintaining proper hydration during deep water workouts. That’s quite a bit of time in the pool, so you will have to make your workout plan accordingly. Once you’ve completed one round of the circuit, rest for about 2 minutes and repeat two or three times, depending on your fitness level. Keep your rest time minimal between exercises—no more than 30 seconds. Hastening the pace to a jog will take this aerobic exercise to another level, especially once you encounter increased resistance in the deeper end of the pool. This pool-based, plyometric version helps burn calories and enhance your conditioning by requiring you to push off explosively, alternating sides for as long as you can handle. The actual number of calories burned with an exercise depends on things like weight, body composition, intensity, hormone levels, and much more. Pool workouts burn calories and build muscle at the same time. If you train like an Olympic swimmer, spending hours in the pool swimming at a vigorous effort in addition to other training, you’re going to burn a lot of calories. So grab a float and get ready to start burning calories and losing weight with these seven pool exercises! If you're just starting out with swimming and are gradually increasing from low to high intensity, a moderate-intensity session for half an hour burns around 250 calories. An hour of moderate-intensity swimming can burn approximately 500 calories . To burn calories through swimming, both the duration and intensity of your swimming session matter. Swimming is a full-body workout routine that activates different muscles in your body. Pulling yourself out of the water by hanging onto the railing of the pool is a good pool exercise for the arms.It will help to improve your cardiovascular health, as well as your core and balance.You must consult with a medical professional before starting any swimming programme.Act like you’re running toward the other end of the pool and pump your arms.You might think a medical condition is a cause of slow metabolism and weight gain.Most of the moves can be done in waist-deep or chest-deep water.It's a highly effective form of exercise for weight loss and toning.The activity engages multiple muscle groups simultaneously, leading to higher calorie burn compared to many other forms of exercise like jumping rope or traditional cardio workouts.Instead, a combination of a balanced diet and regular exercise is the key to losing weight. When comparing swimming to other forms of exercise, it stands out in terms of the number of calories burned and the low impact it has on the joints in the body. The temperature of the water you’re swimming in can also affect the number of calories you burn. This resistance acts as a natural weight resistance training, intensifying your workout, and increasing calorie burn (1). Swimming is a full-body workout that can burn significant calories due to the amount of effort it requires – it’s not just about lazily paddling around! There are endless exercises you can perform when using the water’s resistance, so get creative and have fun! So, dive in, make a splash, and enjoy the benefits of a fat-burning water workout. Pool planks not only work your abdominal muscles but also engage your shoulders, arms, and legs for a full-body workout. Poolside push-ups engage your chest, arms, and core muscles, providing a challenging upper body workout.