no equipment water exercise

No Equipment Water Workout for Your Swim Spa

Do you want to make a splash this summer? Exercising in the water can help you achieve your fitness and wellness goals. Whether you want to lose weight, increase strength, or improve endurance, the water can be a stress-free fitness zone.

But you don’t need to swim laps or invest in a new set of workout equipment.

There are many exercises that you can do in the water that do not require equipment or an advanced fitness level. Simple yet functional exercises, many of which mimic those you would do at the gym, are low impact. The buoyancy of the water takes pressure off the joints and helps you feel supported so you can achieve better results.

Make a water workout even easier with a swim spa by Master Spas. A swim spa brings the benefits of a pool to the convenience and comfort of your home. Open 24/7, any day of the year, you can exercise on your schedule and stay motivated to reach your goals. 

Benefits of Working Out in Water

Studies have shown that exercising in the water provides numerous benefits, whether you are a healthy adult or struggle with a chronic condition like fibromyalgia or chronic fatigue syndrome. It can help you get stronger and move better after surgery or improve cardio and muscular endurance.

But it’s not just about the benefits of water exercise. It’s that a session in a swim spa by Master Spas has little risk. It’s a safe space for exercise and, as a controlled environment, you can avoid falls and injury.

Other benefits of water exercise:

  • Increased range of motion
  • Improved balance and muscle function
  • Buoyancy provides support for the whole body. Select swim spas by Master Spas have a water depth of about 51 inches, which relieves additional pressure on the joints. 
  • Warm water, which you can adjust in a swim spa, can increase circulation 
  • Built-in resistance that you can “adjust” by changing the speed of your movements
  • Fun for you and the whole family

Related post: Aquatic Therapy at Home

no equipment water exercise
High knees mimic marching or running. In a swim spa, you can do the exercise against the adjustable water current or without.

No Equipment Water Exercises

Swim spas by Master Spas come with a complete kit to help you get the most out of your water workout. The H2Xercise System features dumbbells, ankle fins, rowing bars, and resistance bands. The equipment is ideal for all fitness levels but there are times when you want to hop in the warm water and enjoy a beginner-friendly exercise session.

These eight exercises can be done in a swim spa, with or without the water current. Adjust the flow of water based on your fitness goals and how you are feeling that day.


Facing the wall of the swim spa, take a couple steps back. Place your hands shoulder-width apart on the edge of the spa so that you are standing at an angle. Push into the wall and return to the start. 


Sit on bench, maintain proper upright posture and perform bicycling motion.

Flutter Kicks

Sit on the bench of the swim spa and keep an upright posture. Extend the legs and flex the feet. Flutter the legs while maintaining a tight core. 

no equipment water exercise
Strengthen and tone your midsection with core rotations.

Core Rotations

Hold hands together, as if in a fist, keeping wrists straight. Stand with feet shoulder width apart and knees slightly bent. Keep head straight and arms extended in front at chest level. Rotate using hips, while keeping chin, chest, and bell in line as you rotate slowly from side to side. Keep core engaged. Repeat.

Water Walking

Walk forward quickly while maintaining proper posture. Keep step length equal and use opposite arm/leg motion.

High Knees

Walk forward while bending hip and knee to 90°. Keep upright posture and buttocks tight on standing leg. Alternate legs.


Stand with feet shoulder width apart. Bend from hips, lowering buttocks towards floor. Keep equal pressure on balls and heels of feet. Return to start position. Repeat.

Heel-Toe Raises

Rock forward on toes to raise heels. Then rock backward on heels to raise toes. Keep your body straight. Repeat.

water exercise equipment
Every swim spa by Master Spas comes with the complimentary H2Xercise Kit. Fitness equipment ideal for aquatic exercise, the kit includes rowing bars and resistance bands.*

More Water Workouts

Exercising in a Swim Spa

Functional Fitness Exercises

7 Exercises for Your Swim Spa

Morning Exercise Routine

Water Exercises to Improve Balance

* April 2021: Some equipment is no longer included in the H2Xercise kit as a result of raw material shortages.