30 Minute High Intensity Deep Water Workout

Warm up with 5 laps across the pool. Jog down and back with your arms in by your sides (like you are running). Keep your core engaged and spine in a neutral position. As you jog, try to physically get your body OUT of the pool. Push yourself forward through the resistance of the water.

Move into timed high intensity intervals using the pool clock. You’ll work HARD with an exercise for 40 seconds and then rest for 20 seconds. Do 4 rounds of each exercise before moving on to the next.

4x (40 sec. HARD 20 sec. easy): cross country ski
4x (40 sec. HARD 20 sec. easy): tuck jumps
4x (40 sec. HARD 20 sec. easy): Hamstring curl (heel to butt)
4x (40 sec. HARD 20 sec. easy): Front kick with reach
4x (40 sec. HARD 20 sec. easy): Small flutter kick (try to get your body OUT of the water)

Put the grande finale on your workout with all out sprints down the pool. Use the clock to time yourself and try and beat your time every lap. Do 5 laps of all out AquaJog sprints down and back. See how high you can get your heart rate and how fast you can go.

Finish your successful AquaJogging workout with a few laps of easy jogging or high knees in place. Bring your heart rate back down. Do a few shoulder rolls and stretches in the pool. Stretch your calves and hamstrings, quads and butt muscles. Congratulate yourself on a deep water workout WELL DONE. If you performed the workout like I suggested, it was a hard session! Im proud of you! How do you feel?
Done consistently, Aqua Jogging has the power to transform your aerobic power and strength.

We would love to hear your experience in the comments below.