Treading Intervals

Burn twice the kilojoules of regular treading
Tread water as hard as you can in deep water for 30 seconds. Then go easy or float on your back for 30 seconds. Fit in 30 bursts during your afternoon at the pool, and you’ll scorch 1,250 kJ (about 300 cal).

Waist-Deep Lunges

Shape thighs without straining knees
Water makes high-impact jumps joint-friendly. In waist-high water, lunge with right foot forwards, right thigh parallel to pool floor, left knee bent, and hands on hips. Quickly jump up, scissor legs and land with left leg forwards. Repeat 15 to 20 times.

Step Push-Ups

Get strong: it’s a press-ing matter!
You’re lighter in water, so push-ups are easier but still tone arms and shoulders. Start in plank position in the shallow end, hands on the top pool step and toes on the pool floor. Slowly bend elbows to lower as far as you can without getting your face wet. Straighten elbows; repeat. Work up to 2 or 3 slow sets of 15 repetitions.

The Blender

Firm legs from every angle
Water workouts provide 360 degrees of resistance. In waist-deep water, quickly swing right leg forwards. Pause, then pull it back against the current to starting position. Next, swing leg to side, then back. Alternate legs for 10 to 15 cycles.