This Beginner Pool Body-Sculpting Circuit Is the Perfect Summer Workout

Lauren Pardee

You don't have to be an elite swimmer to get an effective pool workout in. In fact, you don't have to swim at all (with the exception of some treading!) thanks to pool body-sculpting exercises.

Don't be fooled by your lack of sweating midcircuit. Water provides resistance that'll have you toning while improving your cardiovascular health and flexibility - Lisa Reed, MS, CSCS, USAW, and the owner of Lisa Reed Fitness LLC, says - but that's not the only plus.

Thanks to the weightless environment, Reed notes that water buoyancy significantly decreases the stress on your joints and bones, too.

"Many athletes perform water workouts as they recover from an injury, or implement pool training to improve their performance," she shares.

Just like on land, Reed suggests grabbing a water bottle, applying sunscreen, and starting your workout with a dynamic warmup. Complete the following moves in the water until you feel loose and limber: skips, high-knee runs, butt-kicks, high Frankenstein kicks, run backward, leg swings, and then swim one lap.

Feeling good? Now you're ready to take on her beginner pool workout. Remember: the harder you push against the water as you move, the more you'll benefit from the water's body-sculpting potential.

Related: 4 Pool Workouts to Keep You Cool While Burning Some Calories

How to Work Out in a Pool Without Swimming
How to Work Out in a Pool Without Swimming

Pool Push-Ups

  • Stand in the pool with the water at chest-height and face the edge.

  • Place your hands on the deck or ledge - bend your elbows to 90-degrees and support your body weight with your arms.

  • Push yourself back until your arms extend fully.

  • Complete 10 reps.

Tuck Jumps

  • Stand in water that's chest-deep.

  • Jump up with your arms in the air, tuck both knees to your chest, and return to the standing position.

  • The goal is to get your knees to the top of the water or beyond!

  • Perform 10 repetitions.

Tread water

  • Tread water by kicking your legs while holding your hands above the water for 30 seconds.


  • Go to the side of the pool and hold on while laying on your stomach.

  • Kick as hard as you can for 30 seconds.

Windshield Wipers

  • With your back to the side of the pool wall, hold on to the edge and lift your legs up so they're parallel to the ground.

  • Use your core to rotate your legs from right to left as you push the water for resistance.

  • Perform 10 repetitions.

Click here for more health and wellness stories, tips, and news.

More From

  • 14 Comfortable Clothes You Won't Want to Take Off, All From Lou & Grey

    Our wardrobes have changed a bit in the last couple of months, and more than ever, comfort is key. If it's itchy, too tight, or just feels awkward, we're not wearing it. We're in love with the clothes from Lou & Grey. Supersoft fabrics are kind of their signature, and we're very much on board with that. Whether you want cute sweatpants or a cozy cardigan, these 14 pieces are our perfect everyday essentials. We're particularly sweet on the brand's Signaturesoft fabric, which basically feels like the coziest thing imaginable. It's so buttery soft, you won't believe it took you this long to try it. Plus, the brand's having a big sale on select items right now, so shop before everything's gone! Related: These 13 Dresses Won't Wrinkle, So You Can Put Away Your Steamer

  • You May Not Be Changing the Filter in Your Face Mask Often Enough

    For a little bit of added protection against COVID-19, many people have begun adding filters to fabric face masks. In fact, many of the cloth masks available from small businesses and major retailers now include a filter pocket specifically for that purpose.

  • Reese Witherspoon Thinks About Her 2006 Oscars Dress a Lot, and I Mean, How Could She Not?

    Reese Witherspoon has attended many an award show over the years, donning countless glam ensembles, yet one outfit in particular stands out in her mind: her 2006 Oscars dress. The beaded vintage Christian Dior gown is an iconic red carpet look, so it's no surprise that the Little Fires Everywhere actress still thinks about it often. The champagne-colored dress with gorgeous embellishments was certainly fitting for the Oscar winner, who took home an Academy Award that year for best actress in Walk the Line. In response to a Twitter thread that started with Twitter user @sydurbanek asking her followers, "What's an outfit you think about a lot?," Reese shared an adorable throwback photo of her wearing the striking dress. "I have fallen in love with so many costumes over the years and I keep one from every movie," she wrote. "But one special dress stands out! My Oscar dress in 2006: it was a 1957 Christian Dior bought at a vintage store in Paris. So dreamy! Sparkles✨" The beaded dress was dazzling on its own, but Reese took it to the next level with equally sparkly chandelier earrings and a chic updo. Ahead, read the actress and producer's tweet and get a closer look at one of her best red carpet looks to date.