1. Treading Intervals
You will slim down faster and firm up all over. In deep water, tread as hard as you can for 30 seconds. Then go easy or float on your back for 30 seconds. Fit in 30 bursts over your afternoon at the pool and you’ll scorch nearly 300 calories.
2. Waist-Deep Lunges
Water makes high-impact jumps joint-friendly. In waist-deep water, lunge with right foot forward, right thigh parallel to pool floor, left knee bent, hands on hips. Quickly jump up, scissor legs, and land with left leg forward. Do 15 to 20 times.
3. Side shuffles
To tone your inner and outer thighs, keep movements smooth and shuffle side to side in at least thigh-deep water, say experts.
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4. Do sprints
Alternating shorter, faster distances in the pool with 10 to 15 seconds of rest can increase your overall speed. Plus, research shows that interval workouts are best at blasting belly fat.
5. Be a goal-setter
Setting small goals—like doing more laps—motivates you to swim faster and farther.
6. Take Your Tunes Underwater
Exercisers who listen to fast-paced music naturally pick up their pace and rate workouts as feeling easier, despite the increased effort. Pick up waterproof headphones and an iPod case at your local sports store.
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7. Surf Strolling
The combo of sand and water kicks your lower-body muscles into high gear. Researchers found that walking in thigh-deep waves yields the biggest burn, but even ankle-deep water will tone your legs.
8. A Game of Fetch
Torch 175 calories in just 20 minutes: Throw an inflatable ball to the other side of the pool and see who can retrieve it the fastest. You won’t even notice you’re doing sprints.
10. Deepwater Jogging
Hold a flotation belt or vest. “Run” as hard as you can for 30 to 60 seconds, bringing knees toward chest and pumping your arms. Do 10 sets, recovering your breath between sprints, suggest experts.
11. Backward Motion
Research shows that water walking or jogging in reverse engages more muscles in your legs and back than going forward.
Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis