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The Ultimate Pool HIIT Workout
Take your HIIT training to the water for an intense Summer workout.

Pool Workout
Water workouts are great for those that don’t want a high impact workout. The benefit is that you have the resistance of the water surrounding your entire body adding in an additional element of intensity.  Just like any other pool workout, the key is to make sure you’re moving and moving hard in order to get your heart rate up.

THE WORKOUT
Jump in (ok, please don’t jump in the shallow water!) and get acclimated to the temperature.

Recovery Between Movements - 15 – 30 seconds of rest in between movements.

How To HIIT – This high intensity interval workout means that you should be working as hard as you can during each movement in order to get your heart rate up. HIIT workouts are typically 15 - 20 minutes in length (excluding warm up and cool down).

Warm Up – Water walk – 1 minute, Water jog – 2 minutes (repeat 2 - 3 times or until fully warm)

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Circuit 1

High Knees – 30 Seconds
Butt Kicks – 30 Seconds
Jumping Jacks – 30 Seconds
Water Walk – 1 minute (break time – grab water if you need it)
*Repeat circuit 2 - 3 times.

Circuit 2
Side Shuffle Right – 30 Seconds
Side Shuffle Left – 30 Seconds
Tread Water Legs Only (arms up in the air if you can) – 30 Seconds (if you don’t know how to tread water, substitute squat jumps instead)
Water Walk – 1 minute (break time – grab water if you need it)
*Repeat circuit 2 - 3 times.

Circuit 3
Squats (as quick as you can) – 1 Minute
Backwards Run – 30 Seconds
Water High Knee Skip – 30 Seconds
Water Walk – 1 Minute (break time – grab water if you need it)
*Repeat circuit 2 - 3 times.

Cool Down – Water jog – 2 minutes, Water walk – 2 to 5 minutes depending on how long it takes to bring your heart rate down.

Have questions for us? Stop by the Ask The Trainer table on Wednesday, July 3rd from 8AM to 11:30AM for more Summer fitness tips and FREE body composition testing.