5 Great Pool Workouts to Try in Your Backyard Pool

Transform your backyard pool into the ultimate fitness oasis with these invigorating workout ideas. Ditch the gym without sacrificing the burn – plunge into these fun, effective pool exercises!

1. Aqua Jogging

Jogging in water offers excellent cardiovascular benefits without the joint stress that comes from pounding pavement. Simply choose a depth where your feet can’t touch the bottom, and start jogging as if on land. The resistance from the water will give your muscles an extra workout.

  • Ingredients for success: A flotation belt for deeper water, or the pool’s shallow end as an alternative.
  • Splash of fun: Pick up the pace with intervals—jog hard for 30 seconds followed by a minute of lighter jogging.

2. Water Planks

Planks are a full-body workout and doing them in a pool intensifies the challenge by adding instability, pushing your core to work harder.

  • Dive in: Rest your arms on the pool edge and stretch out your body, keeping your feet on the floor. Hold this position for 30 seconds to one minute.
  • Tip the scales: For more difficulty, use a pool noodle under your arms instead of the pool edge.

3. Pool Push-ups

Enhance your upper body strength without any weights. Pool push-ups are a splashy twist on a classic arm and chest workout.

  • Making a splash: Stand facing the pool wall with your hands on the edge. Push your body up out of the water, then lower back down until your arms are at a 90-degree angle.
  • The ripple effect: To add intensity, push up with a jump and try to get your hips above water.

4. Flutter Kicking

Flutter kicks offer a lower body and core workout that can be quite rigorous thanks to the water’s resistance.

  • Steps to success: Hold onto the pool edge or a kickboard, and kick your legs rapidly. Keep your core engaged and your legs straight for maximum effect.
  • Swim into action: Increase the challenge by letting go of the support and maintaining buoyancy using your core muscles alone.

5. Water Aerobics

Hydro aerobics combine dance-like movements and water resistance, also incorporating tools like water dumbbells or noodles.

  • Get pumped: Join a class or try some moves solo, such as high knees, leg lifts, or bicep curls.
  • Create waves: Use foam weights for arm movements or jog across the pool to amplify resistance.


Your backyard pool isn’t limited to dip-and-sip sessions—it’s an aquatic gym waiting to be explored. These workouts make a splash by combining resistance with enjoyment. So put on your swimsuit, dive in, and get fit with the liquid resistance that only a pool can provide.