1. Pool Jogging
Pool jogging is one of the most accessible and beginner-friendly low-impact pool exercises. It mimics the motion of jogging on land but without the harsh impact on your joints. That’s what makes it ideal for people recovering from injuries, older adults, or beginners looking to ease into fitness. You still get your heart rate up, but in a gentler way.
In fact, jogging in water provides about 12 times more resistance than air, which means your muscles have to work harder even though it doesn’t feel as intense. This resistance also helps tone your legs, core, and arms if you use strong arm swings. Plus, it’s a great calorie burner, as many people can torch 200–300 calories in just 30 minutes depending on effort and body weight.
Water workouts for weight loss often start with pool jogging because it’s simple, scalable, and effective. You can also add a flotation belt and jog in the deep end for even more intensity.
Instructions:
- Stand in chest-deep water.
- Jog in place or across the pool.
- Pump your arms and lift your knees.
- Work in intervals: 2–3 minutes on, 30 seconds rest. Repeat 3–5 times.
2. High Knees Underwater
If you’re short on time but want a quick cardio blast, high knees underwater is your go-to. It targets your core, hip flexors, and cardiovascular system all in one. When done correctly and with intensity, it’s one of the best non-swimming pool exercises to fire up your metabolism.
Here’s the science behind it: water adds resistance from every angle, which means your legs have to push harder to get each knee above the surface. That engages your lower abs and increases your heart rate rapidly, which in turn translates to more calories burned.
This move is also a favorite in many aqua fitness routines because it’s dynamic, burns fat, and improves coordination. You can make it even more challenging by adding hand movements or wearing aqua gloves for added resistance.
Instructions:
- Stand in chest-deep water.
- Quickly alternate knees toward your chest.
- Swing your arms for balance and power.
- Perform for 30–45 seconds, rest, then repeat 3–5 rounds.
It’s low-impact but high-effort . A perfect combo for anyone looking to burn calories in the pool without risking injury.
3. Aqua Jumping Jacks
A classic move made even more effective underwater, aqua jumping jacks are an excellent full-body option among fun pool exercises to lose weight. On land, they’re mostly cardio, but in the water, they double as resistance training. Every time you move your arms and legs, you’re pushing against water’s natural drag , which makes your muscles work harder and builds endurance.
Unlike traditional jumping jacks, the water cushions your joints, making this ideal for people with knee or hip issues. It’s also one of the best aquatic exercises for beginners, since the movement is familiar and easy to modify.
Want to turn up the intensity? Speed up the reps or add water ankle weights.
Instructions:
- Stand in chest-deep water.
- Jump feet apart while raising arms sideways to shoulder height.
- Jump feet together and bring arms down.
- Repeat for 3 sets of 20 reps with short rests.
Over time, this move can enhance heart health, boost metabolism, and tone your arms and legs. All without ever leaving the pool.
4. Flutter Kicks on the Wall
Flutter kicks on the wall are a brilliant way to engage your legs and core while staying mostly stationary in the pool. Unlike traditional swimming, this version requires no breathing coordination or lap-swimming skills. That makes it perfect for non-swimming pool exercises that still deliver a serious calorie burn.
This movement targets your lower abs, glutes, and hip flexors. Areas many struggle to tone. When done consistently, flutter kicks can sculpt your legs and help strengthen your back, improving posture and reducing injury risk on land.
One of my triathlete clients who struggled with shin splints replaced traditional leg day with water-based flutter kicks and saw major results – both in form and fat burn.
Instructions:
- Hold onto the pool wall with your body extended behind you.
- Keep your legs straight and kick up and down quickly.
- Maintain a steady tempo for 45 seconds.
- Rest 15 seconds and repeat for 3–5 rounds.
This is one of the most underrated pool workouts that burn fat, especially for runners, dancers, and beginners needing low-impact intensity.
5. Tuck Jumps
Tuck jumps in the pool are as intense as they sound but far safer than doing them on land. They turn your body into a cannonball each time you jump and tuck, firing up your quads, glutes, and core. The best part? The water softens your landing and reduces pressure on your knees and hips.
This is one of the more advanced calorie-burning pool exercises, but it can be modified for beginners. You can start by simply jumping without tucking your knees and build strength over time.
What makes this so effective for water resistance training exercises is the explosive effort you need to jump, combined with the control it takes to land without losing balance. It’s like plyometric training underwater.
Instructions:
- Stand in chest-deep water.
- Jump up and pull both knees toward your chest.
- Land softly with knees bent and repeat.
- Aim for 10–12 reps, 3–4 rounds.
You’ll definitely feel this one the next day – in a good way.
6. Resistance Arm Pushes
Your upper body needs love too and resistance arm pushes are a top pick for that. This simple but effective movement engages your chest, shoulders, triceps, and upper back, all while providing a cardiovascular challenge.
What makes it so effective is how much effort it takes to push your arms through the water at speed. You’ll be surprised how hard your muscles have to work to move even slowly. If you’re new to water workouts for weight loss, this is a fantastic way to activate the upper body while getting your heart rate up.
Add foam dumbbells or resistance gloves if you want to level up. Many aqua fitness routines use this move as a warm-up or finisher because it’s so versatile and beginner-friendly.
Instructions:
- Stand in chest-deep water with arms extended in front.
- Push arms outward against the water, then pull them back in.
- Use open palms or resistance paddles.
- Perform 3 sets of 30 seconds, rest 15 seconds in between.
This is also great for posture correction, especially if you spend lots of time hunched over a desk.
7. Pool Wall Push-Ups
Not ready for traditional push-ups? Don’t sweat it. Pool wall push-ups are one of the best aquatic exercises for beginners looking to build upper-body strength safely.
Because you’re using the buoyancy of water, there’s less load on your joints. This makes it perfect for people with shoulder issues, seniors, or anyone recovering from upper-body injuries. At the same time, the resistance of the water adds a subtle challenge to your stabilizing muscles, particularly your core and chest.
I used these personally after a rotator cuff injury. They allowed me to rebuild strength gradually without flaring up the problem.
Instructions:
- Stand facing the pool wall, hands flat and shoulder-width apart.
- Walk feet back slightly to create an angle.
- Lean in slowly, bending your elbows, then push back to start.
- Do 3 sets of 12–15 reps.
You can also perform these on stairs or underwater benches if you need to start with a gentler angle.
Prefer ground-based strength options? Try the seal walk exercise to fire up your core and shoulders.
8. Water Bicycle Crunches
This is one of the most fun and effective fun pool exercises to lose weight, especially for targeting your core. Water bicycle crunches combine the muscle engagement of a traditional bicycle crunch with the balance and resistance challenge of staying afloat.
Using a pool noodle under your shoulders helps you float, while your core kicks into overdrive to keep your body stable and coordinated. This makes it one of the more dynamic calorie-burning pool exercises, especially if you increase your tempo or add torso rotation.
One client of mine loves using these for post-pregnancy core rebuilding. She calls them “abs on vacation.”
Instructions:
- Float on your back using a noodle behind your shoulders.
- Pedal your legs in a cycling motion.
- Add a twist by rotating your torso side to side for added oblique work.
- Do 3 rounds of 45 seconds, rest between rounds.
If your legs sink too much, add another noodle under your knees. That way, anyone can do it, even if you’re new to the pool.
Want to strengthen your core outside the pool too? Check out our core workouts for runners for land-based routines that pair well with water training.
9. Lateral Leg Lifts
Lateral leg lifts in the pool might look simple, but they pack a punch. Especially for improving balance, hip strength, and joint stability. This is one of the best low-impact pool exercises for toning the outer thighs and glutes, especially if you want to avoid traditional side lunges or leg machines.
The water’s resistance helps activate often-ignored stabilizer muscles around your hips, which is important for runners, walkers, and anyone dealing with IT band or knee pain.
This is a favorite among physical therapists and trainers for a reason. It’s easy to perform, doesn’t require mobility tricks, and can be adjusted in difficulty.
Instructions:
- Stand in chest-deep water with your back to the pool wall.
- Slowly raise one leg to the side, hold briefly, and lower it back down.
- Keep your core tight and avoid leaning.
- Perform 10 reps per side for 3 sets.
For more resistance, wear aqua cuffs or ankle weights.
How Pool Workouts Burn Calories Differently Than Land Exercises
Water changes everything. When you’re working out in a pool, you’re not just moving your body. You’re constantly pushing against resistance from all directions. That resistance makes your muscles work harder, even when the movement feels slow or easy.
Unlike land-based workouts where gravity does most of the pulling, pool exercises use water resistance training exercises to create a full-body challenge. Every arm swing, leg lift, or jump engages more muscle groups and that’s why calorie-burning pool exercises can be just as effective as running or weight training, without all the impact on your joints.
Here’s another bonus: the cooling effect of water lets you work harder for longer. Your heart rate stays stable, your core stays engaged, and your body stays cooler. All of which help extend your workout and burn more calories.
But exactly how many calories do you burn doing pool exercises?
That depends on your weight, the type of movement, and how hard you push yourself. Let’s break it down with actual numbers based on research and MET (Metabolic Equivalent of Task) values.
Estimated Calories Burned During 30 Minutes of Pool Exercises
| Exercise | MET Value | Calories Burned (30 min) – 60 kg | Calories Burned (30 min) – 75 kg | Calories Burned (30 min) – 90 kg |
|---|---|---|---|---|
| Water Jogging | 7.5 (deep‑water aquafit) | ~263 kcal | ~329 kcal | ~395 kcal |
| Water Aerobics | 3.2 | ~126 kcal | ~158 kcal | ~190 kcal |
| Moderate Pool Exercise (e.g. flutter kick, arm push) |
5.0 | ~198 kcal | ~248 kcal | ~297 kcal |
Based on MET formula: Calories = MET × weight (kg) × 0.0175 × duration (min).
According to a 2016 study, a nine-week aquatic training program significantly enhanced aerobic fitness (VO₂ max ↑14.9%), muscle endurance (+21–36%), and reduced body fat (−3.8%) in healthy young adult women. Showing clear benefits of water workouts for weight loss and aquatic exercises for beginners.
Reference: Raffaelli C. et al., “Water-based training enhances both physical capacities and body composition in healthy young adult women,” Sport Sciences for Health, April 2016. Read the full article here.
Final Thoughts: Dive Deeper Into Water-Based Fitness
Let’s wrap this up with some real talk.
You don’t need to swim laps like a pro to torch calories and tone your body. These calorie-burning pool exercises are approachable, effective, and even a little fun. Whether you’re in your 20s or your 70s, the pool gives you a gentle but powerful way to move your body.
Water isn’t just forgiving – it’s empowering. The resistance forces your muscles to work harder without punishing your joints. That’s the magic of low-impact pool workouts. And whether you’re recovering from injury, managing arthritis, or just trying something new, this environment welcomes every body.
So what should your next steps be?
- Pick 4–5 exercises from this list.
- Combine them into a 20–30 minute circuit.
- Do it 2–3 times a week to start.
If you’re consistent, you’ll build strength, improve cardio health, and yes you’ll burn calories, even without swimming a single lap.
Want to keep your strength gains going at home? Our suspension trainer workout plan is perfect for beginners and advanced athletes alike.
