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Our Favourite 15-Minute Swim Spa Workouts

We all know regular physical activity is essential for good health and well-being, yet finding time for exercise can be challenging for many. The good news is that effective exercise doesn't require blocking out hours of your day. In fact, just 15 minutes of focused movement can have significant benefits for both your physical and mental health.

Starting with short, manageable sessions is key for those new to exercise or looking to shake up their routine. A quick swim or water-based activity is so easy when it’s conveniently located in your backyard, making transitioning from work to workout effortless. The water's buoyancy offers a gentle approach, reducing joint impact and making it a comfortable option for all fitness levels.

In this blog, we'll introduce you to some effective and enjoyable 15-minute swim spa workout routines, perfect for beginning your fitness journey or refreshing your existing exercise routine.

Benefits of Swimming

Incorporating 15-minute workouts into your daily routine can be a game changer. These quick sessions not only boost your energy levels but also help clear your mind and alleviate anxiety. They're particularly beneficial for those on a weight loss journey, as high-intensity exercise increases your metabolism, leading to more efficient calorie burning.

The real beauty of these short workouts lies in their feasibility. Fitting a 15-minute exercise session into your day is far easier than scheduling hours at the gym, plus the added transport time. This approach allows you to maintain your health commitments alongside family, work, and social life, enhancing not just your physical fitness but also your overall confidence and well-being.

Why Swim Spas are Ideal for Exercise

Swim spas offer a unique combination of convenience and versatility, making them an excellent choice for exercise. Unlike traditional pools, swim spas provide:

  • Adjustable currents allow a tailored workout that suits any fitness level. Whether it's gentle resistance for beginners or a stronger current for seasoned swimmers, you can customise your swim spa to meet your exercise needs.
  • The compact size of swim spas makes them ideal for homes with limited space. They require less maintenance and fewer resources than larger pools yet offer the same benefits of water-based exercise.
  • The massage seats in swim spas also aid in muscle relaxation, recovery, and soothing cooldowns.
  • Short but effective workouts. They say a 15-minute swim is equivalent to a longer run because it’s easier to physically push yourself more as swimming is a low-impact but high-intensity exercise.
  • Year-round access to swimming is not always feasible with outdoor pools in colder climates. This means you can maintain your fitness routine regardless of the season, ensuring consistent progress and enjoyment in your exercise journey.

15-Minute Swim Spa Workout Routines

Here are four workout routines you can incorporate into your day.

Beginner Mobility Routine:

  • Water Walking: Start with a simple walk back and forth in the swim spa. Focus on maintaining good posture and moving your arms in sync with your legs. Do this for 5 minutes to warm up.
  • Arm Circles: Perform 15-20 arm circles forward and backwards with each arm to loosen the shoulder joints.
  • Leg Swings: Holding onto the side of the spa, swing each leg forward and backwards 10 times to loosen the hip flexors.
  • Gentle Squats: Perform 10-15 water squats. The water’s buoyancy will help support your weight, making it easier on your knees.
  • Torso Twists: Stand with feet shoulder-width apart and twist your upper body from side to side, 15 times each side, to improve core mobility.

Core Strengthener Routine:

  • Water Planks: Lean forward against the spa wall, extending your arms and keeping your body straight. Hold for 30 seconds.
    • Knee Tucks: In a floating position, pull your knees to your chest and then extend your legs back out. Do 10-15 reps.
    • Side Leg Raises: Stand sideways, holding onto the spa wall. Raise each leg sideways 10-15 times to work the outer thighs and obliques.
    • Bicycle Kicks: Lean back against the spa wall and perform bicycle kicks in the water for 2 minutes.
    • Seated Tucks: Sit on a spa seat, bring your knees to your chest, then extend. Do 10-15 reps.

Upper Body Toner Routine:

  • Wall Push-Ups: Face the spa wall and perform push-ups against it. Do 2 sets of 10-15 reps.
  • Bicep Curls: Using water dumbbells, perform bicep curls under the water for 2 sets of 15 reps.
  • Tricep Dips: Using the spa’s edge, perform tricep dips. Aim for 2 sets of 10-12 reps.
  • Chest Fly: With water dumbbells, extend your arms to the sides and bring them together in front of you. Do 2 sets of 15 reps.
  • Shoulder Shrugs: With your arms by your side, shrug your shoulders upwards. Hold for a few seconds, then release. Repeat 15 times.

Cardio & Endurance Booster Routine:

  • Freestyle Swim: Begin with a 5-minute freestyle swim against the spa’s current. This will get your heart rate up and work your entire body, especially your arms and core.
  • Breaststroke Laps: Switch to breaststroke for another 5 minutes. The breaststroke provides a different range of motion, targeting your chest, shoulders, and inner thighs.
  • High Knees: After the swimming, perform high knees in place for 2 minutes, raising your knees as high as possible to maintain the cardio intensity.
  • Jogging in Place: Jog in place against the swim spa current for 3 minutes to keep your heart rate elevated.
  • Cool Down with Gentle Swim: Finish with a gentle freestyle or breaststroke swim for 5 minutes, reducing the current for a relaxing cooldown.

Aquatic exercise equipment can significantly enhance swim spa workouts, making them more enjoyable and effective. Different kits are available, depending on the desired level of intensity and specific training goals.

  • The boxfit equipment allows for genuine and authentic boxing movements within aqua cross-training programmes. This method adds fun to the workout and contributes to improved fitness, suitable for exercise in any weather.
  • Aqua biking, accessible to people of all ages and fitness levels. It is designed to meet various needs – from experienced athletes and those starting or resuming physical activity to individuals focusing on toning, weight loss, or rehabilitation.

Incorporating these swim spa routines into your daily life can be a game changer for your fitness journey. Whether you're just starting out or looking to add some variety to your existing workout regime, the versatility of a swim spa offers something for everyone. Don’t have one? No worries. Contact us to explore our range of swim spas, perfect for every home and lifestyle. We will guide you through the options and help you find the ideal swim spa to suit your fitness goals and personal preferences.

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About Us

The Hot Tub and Swim Spa Company specialise in providing hot tubs, swim spas, pools and gazebos and have experience of over 50 years in this industry. We also offer servicing and post-sales care for all of our customers to make sure that our customers get the best out of their hot tub.