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Top 5 Cross Training Exercises For Swim Spas

Exercising in water offers a range of benefits to people of all ages and fitness levels. Given their size and ability to add variable resistance using their swim jets, swim spas are uniquely suited to water workouts. In this article we will show you how you can get a complete, full body aquatic workout using a swim spa.


Exercising in water offers many benefits including:

Resistance – The natural resistance of water means that you get much more out of basic workouts like jogging than you do in air.

Increased Calorie Burn – Many people think that you can’t get as intense of a workout in water, but this is simply not the case. The added resistance of the water means you actually have to work harder and will burn more calories when you exercise in water.

Low-Impact – Aquatic exercises are low impact and easy on the joints. When standing in chest high water you are only supporting around 90% of your body weight, taking some strain off of your joints and bones. This helps people recovering from injuries or those with chronic pain to exercise much more comfortably and with a much lower risk of injury.

Increased Flexibility – Since water lessens the effects of gravity, people are able to move their bodies through a wider range of motion. This helps improves overall flexibility over time.


Swim spas were originally designed for swimming in place. While swimming is a great exercise, it’s not for everyone and swim spas have evolved into so much more. Modern swim spas now offer jetted massage seats and water tanks big enough to be used as splash pools. Some, like the Thermals Spas Pro Swim Spas have even been designed with aqua fitness in mind. Not only are Thermals swim spas the perfect depth for water exercises (somewhere between your navel and your chest) they also offer added resistance in the form of the swim current. This added resistance means even people in great shape can get a great workout.

With all of that in mind, here are our top 5 aqua fitness exercises you can do in a swim spa to get a full-body workout. These exercises are a small sample of the many exercises available to swim spa owners.

1. Bicycle Kicks - Bicycle kicks are a great way to work out your abs when you’re on dry land – when you’re in the water, they become even more effective. This is because you’ll not only be working your core, but your shoulders and legs as well. Doing this exercise is pretty easy – just lean against the side of the swim spa facing away from the edge, place your elbows on the edge, then lift your legs up and begin kicking.

2. Jumping Jacks - Yes, you can do jumping jacks in your Swim Spa. They’ll be much more effective in the water as well. This is because your legs will have to push through extra resistance due to water, which means you’re working your legs more.

3. Jogging In Place - A great warm up exercise that also works your quads. Simply run in place while making sure to bring your knees up as high as possible. To up the difficulty, turn on your swim current and set to a low setting. Jog against the current while trying not to be pushed backwards.

4. Core Rotations – Holding a set of water dumbbells, stand in the center of the swim spa with your legs shoulder width apart. Bend your knees slightly and hold the dumbbells vertically just in front of your stomach. Keeping your back straight, rotate your torso all the way to the right, then all the way to the left. This is one rep. Aim for 2-3 sets of 15-20 reps.

5. Bicep Curls – Stand with with your arms at your sides. Hold a set of water dumbbells with your palms facing up. Bring the weights up to your shoulders, bending your arm at the elbow to contract you bicep. Slowly bring them back down to the starting position to complete one rep. Aim for 2-3 sets of 10-15 reps. This exercise can also be done by standing on the center of a resistance band and performing the same motion.


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