15 Minute Pool Exercise Routine For Rapid Weight Loss

Just about everyone knows that swimming is one of the best exercises if you want to lose weight and tone your muscles. But what many people think is that you need to be a professional swimmer in order to get the best benefits from it. This is actually far from the truth.

Full-length swims are amazing cardiovascular and muscular workouts, but there are many different exercises you can perform in a pool that can rapidly help you get in shape and burn fat.

In this article we are presenting you a 15-minute workout plan that you can do, regardless of your swimming proficiency, that will help you burn fat and lose weight.

Credit: homehealthyhabits.com

Start Your Workout


Time to get your swimsuit out and get started!

Step 1: The Warm Up

Time: 2 Minutes

Before you get started, take a few minutes to walk a shallow area of the pool and move your arms back and forward in order to warm up your muscles.

Step 2: Jog in Place

Time: 2 Minutes

Jog in place while lifting your knees high. Do this exercise for 2 minutes.

Step 3: Tick-tock Hop

Time: 2 Minutes

When you finish jogging, immediately put your feet together and start jumping from side to side in the shallow part of the pool.

Step 4: Squat Jump

Time: 2 Minutes

Keep your arms extended at shoulder height and squat down as low as you can without submerging your head. Then Jump as high as you can while raising your arms over your head. Do these jumps for 2 minutes.

Step 5: Flutter Kick

Time: 2 Minutes

Go to an edge of the pool and hold on to it. Straighten your arms out, lay on your belly and start kicking your legs rapidly. Constantly kick your legs for two minutes as fast as you can.

Step 6: Bicycle

Time: 2 Minutes

Turn around with your back against the side of the pool. Outstretch your arms on the edge of the pool and let your legs float. Start performing a pedal motion just as you would if you were riding a bike. Do this exercise for 2 minutes while focusing on maintaining the same speed.

Step 7: Crunch

Time: 2 Minutes

From the bicycle position, extend your legs in front of you while keeping your feet together. Pull both knees into your chest and return them to the extended position. Do this exercise for 2 minutes.

Step 8: Cool Down

Time: 1 Minute

Once you’re done with the crunches, stop, and allow your legs to float under you until you are standing again in the pool. Start to walk around slowly while swinging your arms in the water. This process will help cool down your muscles.

Don’t forget to share this with your friends and family. Cheers!


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