Here's a full-body workout you can do in the water – it's easy on your joints and fun!

When temps heat up, the only place you may feel like being is in a body of water or indoors in the air conditioning. That can make it very difficult to get a workout in, especially if you prefer to exercise outdoors. But if you have access to a pool, jump on in and get moving! You may just discover an invigorating, low-impact way to tone your body that you'll want to enjoy long after summer is gone.

Pool workouts have long been popular among older adults due to the low-impact nature of exercising in water. They're also a great option for people who are rehabbing from an injury. But there are plenty of other reasons to don a bathing suit and jump in the water. Even if swimming is not your thing, you can get a great workout in the water that's easy on your joints, gets your heart pumping and offers 360 degrees of resistance as you move. Plus, it's lots of fun!

Here are six exercises you can do in the pool, no matter what your fitness level. Most exercises are done in chest-deep water, giving you full body resistance while still allowing you to reach the bottom of the pool. Before you begin these exercises, warm up for about 5 minutes by walking or jogging in the pool.

1. Jumping jacks – This exercise is done in a similar fashion to what you would do on land, but stop your arms before they leave the water. You can do these as slow or fast as you want.
2. Pushups – Stand near the edge of the pool in the water. Put hands on the edge and perform pushups, keeping your back straight. The closer you are to the edge, the easier the exercise.
3. Arm pulls – Start with arms in front of you with thumbs up. Pull arms out to sides, keeping them underwater. Push arms down until they touch your legs with palms face down. Bring arms up, then back to center and repeat.
4. Arm circles – Stand with feet hip distance apart and move your arms in the water like you're stirring a giant pot. You can do these one arm at a time or use both arms together.
5. Bicycle kicks – Stand on one leg and circle the other leg in the water, as if you were riding a bicycle. After 30 seconds, switch legs.
6. Opposite leg kicks – Keeping legs straight, kick one leg up towards the opposite shoulder. Reach with the arm on the opposite side to touch your hand to your foot. Switch sides.

Aim to workout for at least 20 minutes or more, adding exercises or increasing repetitions if necessary. If exercises become too easy, wear wrist and ankle weights or use foam dumbbells to add resistance.

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Date Last Reviewed: June 17, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

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