Swim Spa Workout Routine

Regular physical activity is vital for maintaining good health and overall wellbeing. However, most Americans do not incorporate exercise into their routine. One of the biggest barriers to exercise is time, as many of us feel like we just can’t find the time to fit it into our busy schedules.

But you do not need to block out an hour (or more) in your schedule to realize the benefits of water exercise. Making time for just 15 minutes of movement most days of the week can benefit your physical and mental health. 

In fact, if you are new to exercise, experts say that you should start with short bursts of movement. A 10-minute walk, whether at a local park or in the water, can help you become more active and establish a workout routine. 

The key to getting the most out of your time is choosing an activity that is not only convenient but enjoyable. Exercising in a backyard swim spa can help take the stress out of prioritizing daily movement. Just a few steps from your door, you can go from work to working out in a few minutes. And the buoyancy of water reduces the impact on your joints, which can be soothing.

These effective and fun 15-minute swim spa workout routines can help you get started on your fitness journey or break out of an exercise rut.

A 15-minute workout can boost your energy levels and improve your overall health and well-being.

Benefits of a 15-minute workout

It’s no secret that regular exercise is essential for maintaining good health. But finding time to exercise can be challenging when your daily schedule leaves little room to even breathe. 

However, you don’t have to carve out two hours to drive to the gym, put your bag in a locker, and get in a workout. 

Studies have shown that short bursts of high-intensity exercise can be just as effective as longer workouts when it comes to improving fitness and overall health. According to a study in the Lancet, just 15 minutes of physical activity a day could reduce the risk of early death. Another study found that just 5 to 10 minutes a day of running could reduce early death from any cause.

Regularly incorporating 15-minute workouts into your routine can give you the energy you need to get throughout the day. In addition, a quick workout can help you clear your mind and reduce anxiety.

If you are incorporating exercise as part of a weight loss journey, 15-minute sessions still provide benefits. High-intensity exercise can boost your metabolism and help you burn calories more efficiently.

And because a short workout is easier to fit into your schedule, you are better able to prioritize your health while balancing the demands of family, work, and friends. You will find that you are more able to stick to your goals, which will improve your fitness — and confidence.

A Master Spas swim spa allows you to incorporate low-impact exercises that challenge your muscles and joints, and improve your overall health and well-being.

Exercising in a swim spa

A swim spa is an alternative to a backyard pool, and it provides a convenient, comfortable space for water fitness. Sometimes called a swim-in-place pool, a swim spa has a system that generates a continuous water current. You can swim against the moving water, which simulates the experience of swimming in open water.

But you can do more than swim in a Master Spas swim spa. You can walk, jog, and perform other exercises against the water current. The speed of the current is adjustable, allowing you to choose the intensity of your workout. You can also set the water to your preferred temperature, whether you prefer cool water for swimming or warm water for exercise and therapy. 

Exercising in a swim spa provides some unique benefits, compared with swimming in a lap pool or hitting the weights at the gym.

Convenience: Swim spas are compact and can be installed indoors or outdoors, making them a convenient option for year-round exercise. Without having to drive to the gym or worry about class times at the pool, you can make the most of openings in your schedule.

Versatility: Swim spas can be used for a variety of water exercises, including swimming, water aerobics, and resistance training. Master Spas swim spas come with resistance tubing and row bars, which can be used for a range of movements. The H2Xercise book provides swim spa workout routines and ideas so you don’t have to spend time thinking about what your session will be.

Stress-free zone:  The buoyancy of water reduces the impact on your joints, making it a low-impact option for your workout routine. It’s like your joints are taking a vacation from their usual duties, while you still get all the benefits of a good workout. Select Master Spas swim spas have a water depth of about 51 inches, which helps you reduce the effects of gravity on your body by about 80 percent. 

overhead resistance band arm workout

You can use the H2Xercise resistance bands to do an overhead press in the swim spa.

15-minute swim spa workout routines

A 15-minute swim spa workout can be an effective and convenient way to improve your fitness and overall health. With a swim spa, you can customize your workout to your fitness level and goals.

Bonus: If you have more time or just want to spend more time in your Master Spas swim spa, you can repeat these beginner-friendly circuits up to three times.

Beginner water exercise ideas

When you are just starting out, you might feel stiff or achy. You might feel intimidated, thinking that the workout will feel too hard.

But this workout was designed to get your muscles moving and build a solid foundation as you start your exercise journey. And moving in the water will help improve your mobility and move with less pain.

Inner rotator cuff: 15-20 reps each arm

Outer rotator cuff: 15-20 reps each arm

Step downs: 10 each leg

Step-up lunge: 10 each leg

Seated hip stretch: 3 x 15-second hold 

Standing hip flexor stretch: 3 x 15-second hold

Lumbar extension: 10 x 5-second hold

Hamstring stretch: 3 x 20-second hold each leg

Shoulder stretch: 3 x 20-second hold


Building endurance in swim spa

When you are short on time, you want a workout that is not only time efficient but effective. Circuit workouts, like this one, help you get a a full-body workout in a shorter period of time.

A popular form of exercise, circuit workouts involve completing a series of exercises in a specific order, with little to no rest in between. They are a great way to improve cardiovascular fitness and muscular endurance. 

This specific aquatic workout is focused on muscular endurance so you can feel stronger — in the water and out.

Trunk twists: 20 each side

Sun gods: 1 minute each direction

Step downs: 20 each leg

Calf raises: 20 each leg

Bicep curls: 20 reps

Band rows: 20 reps

Tricep extension: 20 reps

Band chest press: 20 reps

Low-impact strength workout

This full-body circuit is designed to build muscular endurance. 

What is muscular endurance? Muscular endurance is the ability of a muscle or group of muscles to repeatedly contract over an extended period of time without becoming fatigued. It is a crucial component of physical fitness and is essential for many daily activities and athletic performances.

Improving muscular endurance can have a range of benefits, including increased strength and stamina, improved posture, and reduced risk of injury. It can also help with weight management, as it increases metabolism and burns calories more efficiently.

Ab knee raises: 30 reps

Leg swings: 20 each leg

Step downs: 25 each leg

Kickboard front raise: 20 reps

Curls with row bars: 20 reps

Row bar rows: 20 reps

Tricep press with row bar: 20 reps

Chest press with row bars: 20 reps

Shoulder press with row bars: 20 reps


Swimming and strength workout for the swim spa

Do you want to incorporate more swimming into your day? This workout combines aquatic therapy and strength movements with breaststroke swimming. 

Swimming breaststroke can help you improve heart and lung health. In addition, this swim stroke can strengthen your legs, upper back, and triceps. 

Jogging in place: 2 minutes

Step downs: 25 each leg

Swimming, breaststroke: 2 minutes

Rowing: 1 minute

Butt kicks: 2 minutes

Chest press: 1 minute

Swimming, breaststroke: 2 minutes

Shoulder press: 1 minute

High knees: 2 minutes

Ab knee raise: 2 minutes


Interval training workout

Do you want more of a challenge? This 15-minute water workout allows you to maximize the time you have. This aqua aerobics routine includes high-energy movements such as side jumps, vertical jumps, and running with resistance.  

Jogging in place: 2 minutes

Step downs: 30 each leg

Jumps in place: 2 minutes

Rowing: 2 minutes

Running with resistance: 2 minutes

Chest press: 2 minutes

Side jumps: 2 minutes

Shoulder press with row bars: 2 minutes

Swim, your choice: 2 minutes

Trunk twists: 20 each side


Originally published by Master Spas