Outdoor Series: Top HIIT Exercises to Try in the Pool

Beat the heat and dive deep into a High-Intensity Interval Training (HIIT) routine in the pool. Working out in the water promotes overall strength and improves coordination with slower movements from the resistance you encounter in the water during your exercise.

Combining HIIT and the pool is a pretty clever idea. Not only is exercising in the water gentle on your joints, but it also provides for a good cardio session to get your heart rate up and strengthen your cardiac muscle in the process.

Bring your weights to the water, and get ready for an intense workout, where you never knew you could have so much fun.

HIIT Exercises in the Pool

While you can perform these exercises separately, change it up to engage in a HIIT workout instead by performing each exercise for 30 seconds (giving 100-percent commitment) with a 15-second rest period in between each exercise.

1. Fly

Get ready to feel resistance as you move backward and forward. Equipment is optional, but make sure you perform these movements quickly with control.


  • Start by standing hip-width distance apart with a slight bend in your knees.
  • Your hands should be extended out in front of you and your elbows bent to 90 degrees, palms facing each other.
  • Squeezing your shoulder blades together, move your hands back, in line with your torso.
  • Use your chest muscles to bring your hands back in front of you, palms facing each other. Repeat.

2. Kettlebell Swing

Your hips and arms will be put to work as you push through resistance to bring the kettlebell up. Opt to substitute the kettlebell with a dumbbell if you need to.


  • Stand with your feet about 6 inches apart and hold a kettlebell with both hands.
  • As you inhale, bring the kettlebell in between your legs and hinge forward slightly at your hips.
  • Move your hips forward and swing the kettlebell up and in line with your chest. Exhale as you reach the top and make sure your core is tight and engaged.
  • Bring the weight back down and repeat.

3. Plyo Lunges

Make sure to perform the exercises with control. Opt to substitute kettlebells with dumbbells if you need to.


  • Hold a kettlebell in each hand and place your feet one behind the other with your knees bent to 90 degrees (as if you are lunging). Your arms should be a little wider than hip-width distance apart.
  • Explode into a jump and switch your feet to bring the front foot back and the back foot to the front.
  • Continue alternating your legs as you jump and focus on landing softly.

4. Muscle-Up

Engage your obliques and fight through the water as you essentially perform a push-up while standing upright.


  • Stand close to the deck of the pool and rest your hands on the deck, shoulder-width apart.
  • Push onto the deck to lift your body up and rest your right hip on the deck.
  • Explode to jump back into the water while keeping your hands on the deck.
  • Repeat this movement on the left side and continue alternating sides.

5. Trunk Rotation

Trunk rotations will keep your core engaged, along with all your muscles, as you work through resistance.


  • Stand with your feet hip-width distance apart and hold a dumbbell with both your hands.
  • Lower down to squat and bring the dumbbell in front of you, arms extended straight out.
  • Rotate your body to the left, keeping your arms straight, and bring your weight to the left as well.
  • Return to the center and repeat on the other side. Continue to alternate sides.

Workout adapted from DailyBurn.com

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Creveling, M. (2017, June 07). Why You Should Move Your Strength Workout to the Pool. Retrieved from https://dailyburn.com/life/fitness/pool-exercises-hiit-workout/