Should water aerobics sound too outdated for you, hold right there and read the following article about this new revolutionary water workout which brings together high-intensity cardio exercises and plyometric power moves with jiggle-proofing resistance bands.
Although this may strike you as exhausting at first glance, it’s actually quite the opposite – easy and fun. “The buoyancy of water lessens the pull of gravity, making you feel lighter and making balance simple, while also reducing impact on your knees,” says Chris Freytag, a personal trainer who created this workout routine. “This makes the same moves that would be difficult to do on land feel easier in the pool.” The results you get are impressive – this exercise burns calories, tones trouble spots, and boosts muscle strength in no more than 30 minutes.
The Hydro Belly-Blaster routine was tested on a group of real women wearing heart-rate monitors. The average calorie burnout was 318 per 28 minutes. Katie Kerrigan, 35, burnt down tremendous 363 calories. “I just had my third baby, and lifting weights in my living room feels too hard,” Kerrigan says. “I really enjoyed this routine. I felt like I could move my body much easier in the water, and it kept me cool.” Do this workout regimen 5 times a week and reduce your daily diet by 250 calories, and what you’ll get is 8 pounds less by the end of summer.
What You’ll Need
- A chest-deep pool
- A resistance band; we recommend a SPRI red Xertube ($15; spri.com)
- A waterproof watch, timer, or heart-rate monitor to time sets
How To Do It
Start with a 2-minute warm-up of easy swimming or treading water.
Do each Hydro Belly Blaster strength circuit twice.
Between each Hydro Belly-Blaster circuit, do 1 minute each of your Fat-Zapping Cardio Moves.
Relax with 2 minutes of full-body stretching.
Total workout time: 28 minutes
HYDRO BELLY BLASTER
1. Tick-Tock With Upright Row
Targets: Legs, abs, upper back, shoulders
Stand on the resistance band with both feet, right handle in left hand and left handle in right hand (a). Lift your right leg out to the side, pulling handles toward shoulders (b). Return to start, and repeat with the opposite leg. Continue alternating legs for 1 minute to complete 1 set.
2. Squats To Overhead Shoulder Press
Targets: Legs, abs, butt, shoulders
Stand on the band with both feet slightly more than shoulder-width apart, holding one handle in each hand. Squat as if sitting down in an imaginary chair, keeping knees behind toes (a). Pause; stand up, pressing hands overhead (b). Repeat for 1 minute to complete 1 set.
HYDRO BELLY BLASTER
3. Chest Fly
Targets: Abs, chest, shoulders
Stand with your right foot 2 to 3 feet in front of your left foot; put your left foot on top of the band, holding handles at chest level with your elbows bent (a). Press the handles forward, extending your arms in front of your chest (b). Return to start, and continue for 1 minute to complete 1 set.
4. Overhead Pull With Knee Lift
Targets: Shoulders, back, arms, legs, abs
Start with your arms extended overhead, shoulder-width apart, one handle in each hand and band wrapped around your hands to reach the desired resistance. Lift your left knee (a). Lower your hands toward the water while pulling the band out to the sides, squeezing your shoulder blades together. Simultaneously switch legs, lifting your right knee (b). Repeat for 1 minute to complete 1 set.
HYDRO BELLY BLASTER
5. Knee Tuck
Targets: Abs, butt
Stand 2 feet away from the pool side, your feet hip-width apart and your hands resting on the wall. Draw your left knee to your chest, rounding your back and contracting your abs (a). Extend your leg behind you, squeezing your glutes (b). Continue for 30 seconds. Switch legs, and repeat for 30 seconds to complete 1 set.
6. Leg Sweep
Targets: Abs, legs, butt,
Put your left hand on the pool edge, your right hand extended overhead. Sweep your right leg forward to belly height (a) then sweep it behind you, squeezing your glutes (b). Continue for 30 seconds. Switch legs, and repeat for 30 seconds to complete 1 set.
FAT-ZAPPING CARDIO MOVES
Run from one side of pool to the other keeping your abdominals tight. Swing your arms powerfully through the water and lift your knees high toward your chest. Continue for 1 minute to complete 1 set.
Stand with your feet hip-width apart. Lower into a squat, keeping your knees behind the toes. Then jump, raising your arms overhead and lifting your feet off the pool floor. Land softly in a squat position, your knees bent. Continue for 1 minute to complete 1 set.
3 Ways To Boost Your Calorie Burn
1. Contract Your Core
Before each move, tighten your abs to keep your balance in the water. Keep your abs contracted throughout the exercise while breathing normally.
2. Watch Your Form
Move quickly to pump up your heart rate – the more repetitions you do in each set, the more calories you’ll burn – but don’t go so fast that you lose control of the movement.
3. Trim with Tunes
You can even push yourself harder with the help of some fast-paced pool grooves coming from your iPod.