water aerobics routine

Start Year with this Home Water Aerobics Routine

It’s a new year, and many of us are looking forward to some positive changes. Whether it’s a more hopeful outlook or a new athletic challenge, the new year can bring renewed focus to fitness.

But it can feel intimidating to start a program, especially if you have been away from exercise or have new demands on your schedule.

A swim spa by Master Spas makes it possible to exercise safely at home, year-round. The obstacle-free swim area provides a space to walk, jog, swim, stretch, and strength train. You can even turn on your favorite playlist and dance, if that’s what moves your body. 

While a pool schedule might feel limiting, a swim spa is ready when you are. The water temperature can be adjusted based on what you like, from a cool setting in the 70s to a therapeutic 93. (If you are wondering how hot a swim spa gets, most models can go up to 99 degrees. Dual zone swim spas have a hot tub area that can go up to 104 degrees.)

home water aerobics routine
Water aerobics is an effective workout for almost anyone — whether you are a beginner or work out regularly.

Home Water Aerobics Routine for 2021

Exercising in the water can be a great way to kick off the new year. The water provides a safe and comfortable space to work out. The natural buoyancy of water reduces stress on the joints, making it ideal for beginners or those coming back from injury. 

But for experienced exercisers, the natural resistance can be used to make your water aerobics routine more challenging. 

This 20-minute water aerobics workout can be used to jump start your year as well as improve your fitness. You can use these aqua exercises, too, as a benchmark to measure your progress.

core exercise for pool
This water aerobics workout includes core twists. If you are beginner, you can clasp your hands together. Or, for more of a challenge, hold onto an H2Xercise dumbbell.

20-Minute Home Water Aerobics Routine

Walk/run in place: 5 minutes

Swimming: 10 minutes

Rowing: 1 minute

Chest press: 1 minute

Bicep curl to tricep extension: 1 minute

Core rotation, left: 1 minute

Core rotation, right: 1 minute

home water aerobics routine
When you are water walking in a swim spa, be sure to stand tall and use your arms.

How to Do Aqua Exercises

Water Walking

Walk toward the current with good posture. Be sure to use your arms and legs, just as you would walking on land. You can make it more challenging by walking with high knees or doing butt kicks. 


A swim spa has a swim area that is free of obstacles, allowing for you to swim any stroke. Choose the swimming style that best fits your comfort level and fitness — freestyle, breast stroke, butterfly, or even back stroke. If you cannot swim for 10 minutes, you can break it up into intervals or swim for 5 minutes and walk/run for 10 minutes.

Related post: Swimming in a Swim Spa 101


Hold yourself in a seated position and engage in a core. Depending on your height, you can sit on one of the therapy seats of the swim spa. Grip the rowing bars and perform a rowing motion. Squeeze your shoulder blades together, feeling the muscle contraction. Release and repeat. 

Chest Press

Facing the therapy seats of the swim spa, take a staggered stance. Grip the handles of the row bars. Press the bars away from your body, keeping the bars in the water. Return to the start position. Repeat for one minute. 

Bicep Curl to Tricep Extension

Hold the H2Xercise dumbbells with your palms facing forward. Stand tall, with your core engaged. You can take a lunge position to brace yourself in the water. Curl the dumbbells, bringing them to your shoulders. Bring your arms down and squeeze the back of your arms. At the end of the movement, the dumbbells should be behind you to engage your tricpes.

Core Rotation

Standing with your feet shoulder width apart. Maintain good posture as you pull your belly in to engage your core. With hands clasping an H2Xercise dumbbell, straighten your arms so that the dumbbell is in front of you. Twist to one side and return to the center. Complete one minute of rotations before moving to the opposite side. 

For more swim spa workout ideas, download a resource guide.

Related post: Water Exercises for Your Swim Spa