HIIT Pool Workouts for Weight Loss

Summer is in full swing, and with that comes the increased opportunity to be active and spend lots of time outdoors! One of the most effective and fun ways to exercise your entire body and lose fat is by swimming. This is because water is 800 times denser than air, so whatever exercise you are doing in the water, you’re doing a resistance workout. Resistance workouts burn fat and lead to lean muscle and an increased metabolism.

Swimming is also a safe and low-impact workout. The water neutralizes gravity so you don’t have to worry about sustaining any injuries. Try these HIIT inspired pool exercises that are guaranteed to give you a good workout.


Round 1

Warm Up: 5 minutes or 5-6 laps around the pool.

High Knees – 1 minute

Butt Kicks – 1 minute

Tuck Jumps – 1 minute

Jumping Jacks – 1 minute

Walk – 1 ½ minutes

Repeat 2-3 times.


Round 2

Side Shuffle Right – 1 minute

Side Shuffle Left – 1 minute

Tread Water  – 1 minute

Swim with Upper Body – 1 minute

Walk – 1 ½ minutes 

Repeat 2-3 times.



Round 3

Squats – 1 Minute

Sprints – 1 minute

Backwards Run – 1 minute

High Knee Skip – 1 minute

Walk – 1 ½  minutes 

Repeat 2-3 times.



While swimming and laying by the pool is one of the most relaxing parts about the summertime, it can also be an excellent way to lose fat and increase weight loss. A great part of swimming exercises is that you don’t need to be a pro-level athlete to get a killer workout in. Pool workouts are for everyone, no matter what your fitness level is.