5 Ways to Burn Fat in the Pool

Lap swimming is one of the most intense workouts there is. But if you can't swim laps (or you just hate it), you can still burn calories and get a great total-body workout in the pool this summer. Try adding some of these super-effective moves to your existing routine or make up your own circuit. Either way you'll get a great workout-no lap swimming required!

Great for your abs on dry land, doing the ab bicycle in the water adds extra work for your core, shoulders, and legs to keep you from floating away.

Tip: Rest your elbows on a pool noodle if you don't have a pool edge to use.

Half Suspended Jumping Jack
Jumping jacks go to a whole new moon-walk level in the pool. Not only do you have to push through the water, but you also have to keep your balance as your natural buoyancy will lead you to tip forward or back. Jump your legs out as you normally would but don't let your feet touch the bottom when you bring them back to the center.

Tip: Try a full suspended jumping jack by doing the whole jack without touching the bottom!

Related: Does Swimming or Running Burn More Calories?

Flutter Kick
Holding on to the edge of the pool, a paddleboard, a noodle, or your dog (if he'll let you), kick your legs rapidly behind you.

Tip: While splashing is fun, you'll get a better workout if you keep your legs under the water and focus on moving them faster, not higher.

Frog Jump
Starting from a "plie position" (heels together, knees bent outward, and bottom tucked under), jump as high as you can out of the water, returning to the plie as you land. The deeper you go in the water, the harder your quads and butt will have to work to propel you out of it.

Tip: To really work those inner thighs, go as quickly as you can with no rest at the top or bottom of the move. Ribbits are optional but totally encouraged.

Related: Top 25 Foods That Keep You Full

Knee Tuck While this is a powerful plyometric move for your legs on land, you add in some core work in the pool. The water will slow down your movement and force your abs to engage to help stabilize. Plus, the water takes out the high-impact nature of the jump for anyone with knee or foot injuries. From a standing position perform a tuck jump by bringing both knees up to your chest. Got that mastered? Try it while treading water.

Tip: Keep your chest up and shoulders back or you'll end up with a face full of water. Not that I'd personally know anything about that...

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