Are you searching for a fun workout that doesn’t leave you drenched in sweat? Before you grab your keys and head to the gym, consider taking your cardio to the water. For many, water-based exercise doesn’t even feel like a workout; it feels refreshing. With minimal impact on your joints, it’s a low-pain, enjoyable way to stay active and healthy.
You can squeeze in a cardio water workout at a local fitness center or community pool, but the logistics can take away some of the fun. Lap swim hours are often limited, and water aerobics classes may not align with your schedule or fitness goals.
Having an at-home option lets you create a water-based cardio routine tailored to your goals. An H2X Fitness Swim Spa offers a convenient space to get an effective workout — without the need to swim a single lap.
Whether you’re new to water workouts or looking for creative ways to improve your cardiovascular fitness, these fun and effective cardio exercises will help you stay active, build endurance, and keep your routine exciting.
The benefits of exercising in the water
Regular aerobic exercise can help improve cardiovascular health, boost endurance, manage weight, and reduce the risk of chronic conditions like heart disease and diabetes. However, making exercise a part of your routine can be challenging. Research shows that about 25% of adults have a hard time meeting the physical activity guidelines established by the Centers for Disease Control.
And for those who exercise? A study found that working out often feels more like a chore than something that brought them joy. Half of people polled said they would mentally check out of their workouts out of boredom.
Exercising in the water, though, often feels more enjoyable and engaging, making it easier to stick with a routine. The natural buoyancy of water reduces the strain on joints and muscles, providing a low-impact environment that’s ideal for people of all fitness levels, including those with injuries or chronic pain.
The water’s natural resistance makes every movement more challenging, meaning your muscles have to work harder to complete even simple exercises. This leads to greater muscle engagement, higher calorie burn, and improved endurance. The constant resistance from the water also allows you to build strength more efficiently without the need for heavy weights or complex equipment.
Another major advantage of water workouts is the reduced risk of post-exercise soreness. The water’s support and cushioning effect allow you to push yourself without feeling the same muscle fatigue you might experience after a high-impact workout on land. This helps you stay consistent and motivated, as recovery feels faster and easier.
By reducing boredom, pain, and discomfort, fitness can actually feel enjoyable and it will be easier to stick to your routine.
7 best water cardio exercises
You don’t have to swim laps to get a great cardio workout. Incorporating water aerobics into your routine provides a full-body approach to fitness that supports cardiovascular health, builds strength, and improves flexibility, all while being gentle on your body.
Whether you’re aiming for weight loss, increased endurance, or simply staying active, water exercise offers a sustainable way to meet your goals. These exercises can make your workouts more fun and are easily modified based on your fitness level.
1. Water jogging
Water jogging is a simple but effective way to get your heart rate up without stressing your joints. The water’s resistance forces you to engage your core while jogging, making it more challenging than running on land.
How to do it: Stand in the center of your swim spa. Jog in place, bringing your knees up high with each step. Pump your arms as if you were running on a track. For an added challenge, adjust the speed of the swim current. You will have to work harder as you run against the water.
Duration: Aim for 3-5 minutes to warm up or include it as part of a longer cardio session.
Benefits: Improves cardiovascular endurance and engages your core, glutes, and hamstrings.
2. High knees with resistance
High knees are a great way to elevate your heart rate quickly while also building leg strength. Doing this in the water provides extra resistance, which makes the workout more intense.
How to do it: Stand upright and march your knees up to hip level, alternating legs as quickly as possible. Swing your arms to maintain balance or hold onto the side of the spa if needed.
Duration: Try to do 30-second intervals with 10-15 seconds of rest in between. Repeat 3-5 times.
Benefits: Strengthens your legs, improves coordination, and boosts cardiovascular endurance.
3. Aqua jumping jacks
Jumping jacks are a classic cardio exercise that gets your heart pumping — and they’re even more fun in the water. The optional nonslip comfort flooring system for H2X Swim Spas adds cushion and traction, making the aqua jacks more comfortable.
How to do it: Start with your feet together and arms at your sides. Jump to spread your legs apart while raising your arms above your head, then return to the starting position.
Duration: Perform three sets of 15 to 20 repetitions.
Benefits: Increases heart rate, strengthens your legs, and improves arm mobility.
4. Kickboxing combos
Kickboxing in the water lets you practice punches and kicks with less impact, making it a fantastic full-body cardio workout.
How to do it: Stand in the center of the swim spa with your knees slightly bent. Alternate between jabs, uppercuts, and front kicks. Engage your core to stay balanced.
Duration: Do one-minute rounds with 30 seconds of rest in between. Aim for 3-4 rounds.
Benefits: Strengthens your core, arms, and legs while improving your cardiovascular fitness.
5. Water bicycle crunches
This water-based version of bicycle crunches targets your core while also offering a cardio element.
How to do it: Sit on the spa seat or float with your back against the side. Bring your knees toward your chest and alternate pedaling your legs as if riding a bike.
Duration: Aim for three sets of 30-second intervals.
Benefits: Strengthens your core and improves coordination while keeping your heart rate up.
6. Power splits
Power splits are a dynamic water exercise that challenges your coordination and cardiovascular fitness. The buoyancy of water supports your joints, making it a low-impact way to improve balance and burn calories.
How to do it: Stand with one leg forward and one leg back. Attempt to jump and lift your feet off the floor, landing with your legs in the opposite position.
Duration: Aim for three sets of 30-second intervals.
Benefits: Improves balance and coordination while helping you to burn calories during a water workout.
7. Lateral step-up
An alternative to traditional squats and lunges, lateral step-ups in a pool or spa allow you to work the stabilizer muscles of the leg. The continuous movement helps improve cardiovascular fitness, balance, and coordination.
How to do it: Stand next to the swim spa steps facing the side of the spa. With your leg that’s closest to the steps, step up. Slowly step down with the opposite leg. Repeat for 12-15 repetitions. Repeat on the other side.
Duration: Aim for three sets of 12-15 reps.
Benefits: This pool-spa exercise strengthens and tones your lower body but also improves cardiovascular endurance, balance, and coordination.
How to schedule your cardio workouts
Consistency is key when it comes to any fitness routine. The American Heart Association recommends at least 150 minutes of moderate cardio each week.
With an H2X Swim Spa in your backyard, it’s easier than ever to fit in regular workouts.
Plan your routine: Aim to work out 3-5 times a week, alternating between cardio, strength, and recovery sessions.
Morning or evening workouts: Choose a time that fits your lifestyle and preferences. Some people prefer a morning workout to jump-start their day, while others enjoy winding down with an evening session.
Mix it up: Vary your exercises to prevent boredom and avoid hitting a fitness plateau. You can combine water jogging, kickboxing, and strength exercises for a well-rounded workout. There is also a library of water exercise ideas available on the Master Spas YouTube page.
Effective water aerobics workouts with H2X Swim Spas
H2X Fitness Swim Spas offer several features that make them perfect for water-based cardio routines. Their optional nonslip flooring ensures a safe workout environment, even when performing high-intensity exercises. You can also easily hold onto the sides for balance, giving you confidence to push through your workout without fear of falling.
The swim spa’s adjustable current system lets you increase or decrease resistance, tailoring your workout intensity to your fitness level. And with mineral filtration systems, H2X Swim Spas use fewer chemicals than typical community pools, making the water gentler on your skin and eyes.
Swim spas also provide the benefit of year-round comfort. With adjustable water temperatures, you can keep your workouts consistent no matter the season — whether it’s snowing outside or too hot for an outdoor run. The private setting of a backyard swim spa eliminates the hassle of crowded community pools and offers you the flexibility to work out on your own schedule. You no longer have to plan around lap swim times or water aerobics classes that might not fit your lifestyle.
Cardio exercise routines don’t have to involve treadmills or long-distance running. With an H2X Fitness Swim Spa, you have access to a wide variety of water-based workouts that are effective, low-impact, and fun. Bonus: you don’t even need to know how to swim.
Create your own backyard oasis
Do you want to be able to swim, exercise, and relax at home? Having an H2X Fitness Swim Spa by Master Spas allows you to swim on your schedule while adding a fun factor to your backyard. Click here to find out more about the benefits of hydrotherapy and relaxing in a swim spa. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a swim spa costs? Request a quote here.