Use your swim spa for a military style workout

If you want to take your daily swim spa use to a whole new level, consider hitting the water hard with a military style workout! Here’s what we found at the Fitness Center on Each of these start out with 20-30 minutes of intense swimming exercises followed by another half hour of easy pace cardio swims. This will help increase fat burning.

Workout #1

  1. 5 reps of 50m freestyle sprints
  2. Rest for 20 seconds, hydrating as needed
  3. 5 reps of 100m sprints (any stroke)
  4. Rest 40-60 seconds, hydrating as needed
  5. Non-stop swimming at a regular pace for 15-30 minutes

Workout #2

  1. 5 reps of 50-100m sprints; rest with 50m of flutter kicks using a kickboard
  2. 5 reps of 50-100m sprints; rest with 50m breaststrokes or dolphin kicks using a kickboard
  3. Non-stop swimming (with swim fins) for 15-30 minutes

Workout #3 (Repeat this series five times)

  1. Swim 100-200m at a moderate pace
  2. Do pushups for 30 seconds (10-40 reps based on fitness level)
  3. One minute of ab work—choose from crunches, flutter kicks, leg levers

Workout #4 (Repeat this series five times—bring light dumbbells with you, or get a set of Wet Bells)

  1. Swim 100-200m at a moderate pace
  2. Do 10-20 pushups
  3. Do 20-30 crunches
  4. Do 10-20 reps of bicep curls
  5. Do 10 reps of military press

These workout routines will push you and take your swim spa fitness experience to a whole new level!

No swim spa at home? Consider investing in a Hydropool Swim Spa from Oregon Hot Tub today. We’ve got eight excellent models to help you get started.

Schedule a Presentation

Schedule a virtual presentation to learn more about all the amazing opportunities and exclusive savings on all the hot tub brands you love brought to you sponsored by Aqua Quip. Brands Compete. You Save