Swim spas are a highly effective way to build and maintain strength, fitness, and flexibility at home. They’re perfect for those wanting to avoid the strain of land-based workouts – especially if you're recovering from an injury and need to protect your joints.

With powerful jets creating a strong current and configurations for exercise equipment, swim spas provide a comfortable, low-impact environment for full-body workouts targeting different muscle groups and fitness goals.

Our range of Australia-made swim spas provide the combination of hydrotherapy, aquacise, and family fun – give us a call or visit our showroom to find the best swim spa for your needs.

Keep scrolling or use the key below to find your swim spa workout:

• Why Exercise in a Swim Spa?
• Swim Spa Exercises and Workouts
  
  • Cardio – Aqua Jogging Workout
  • Cardio – Endless Swim Laps
  • Core Workout – Flutter Kicks
  • Core Workout – Kickboard
  • Upper Body Workout – Hand Clapping
  • Strength Training Workout – Squats
• Embrace Fitness and Relaxation With A Swim Spa

Why Exercise in a Swim Spa?

Exercising in a swim spa is an accessible, low-impact way to stay fit at home, perfect for all ages and abilities. Here’s how you can make the most of a swim spa, with examples from our range:

• A full-body workout: Swim spas provide enough space to work your entire body – from shoulders and arms to your core, legs, and feet. The current creates resistance to challenge your muscles from all angles, whether you’re walking, jogging, or running against the powerful swim jets.
• Customisable intensity: Whether you’re easing into fitness with light walking or pushing hard with resistance training, swim spas can be adjusted to suit your level. With just a tweak of the jets, you can switch from a gentle pace to an intense workout.
• Low-impact cardio: Swimming is a brilliant cardio option that’s easy on your joints, making it perfect for injury recovery or conditions like arthritis. Buoyancy reduces strain, so you can exercise comfortably and safely.
• Relax afterwards: After your workout, unwind with the hydrotherapy features in your swim spa. Jets are strategically placed to relax muscles, improve circulation, and soothe sore joints.

Read more on How to maintain your fitness all year with swim spa

Our best swim spas for working out are:

Read more about Health conditions that a swim spa can treat

Swim Spa Exercises and Workouts

Remember to always warm up before starting your workout. Use this easy warm up that only takes 5 minutes:

• Hip Circles: Stand with your feet shoulder-width apart, hands on your hips, and slowly rotate your hips in a circular motion, making the circles as wide as possible. Repeat in both directions.
• “Over the Fence”: Imagine you're stepping over an imaginary fence at hip height. Lift one leg high to the side, bring it forward and down, then repeat with the other leg.
• High Knees: March in place, lifting your knees as high as you can, aiming to get them to waist height, while maintaining a steady pace.
• Arm Circles: Extend your arms out to the sides and make large circles with your arms, gradually decreasing the size of the circles as you go.
• Shoulder Circles: Roll your shoulders forward in a circular motion, then switch directions and roll them backward.
• Neck Rolls: Gently tilt your head to one side and slowly roll it in a circular motion, passing through the front, other side, and back. Repeat in the opposite direction.
• Torso Twists: Stand with your feet firmly planted, place your hands on your hips or out in front of you, and gently twist your torso from side to side, engaging your core.
• Shoulder Punches: Stand upright and punch forward one arm at a time, alternating, while keeping your shoulders relaxed and your movements controlled.

Now that you’re warm, you’re ready to get started!

Cardio – Aqua Jogging Workout

Muscle Groups Targeted: Legs, core, cardiovascular system
Ideal Length of Time: 15-30 minutes depending on availability and fitness

• Start by setting the swim spa jets to a low or medium intensity
• Jog or walk against the current, maintaining a steady pace
• Gradually increase jet speed to intensify the workout
• Wear ankle weights for extra resistance
• Focus on maintaining good posture to engage your core

Cardio – Endless Swim Laps

Muscle Groups Targeted: Full body, with emphasis on shoulders, arms, core, and legs
Ideal Length of Time: 20-40 minutes, depending on fitness level

• Set the swim spa jets to a medium or high intensity to create a continuous current.
• Swim against the current using your preferred stroke (freestyle, breaststroke, etc.).
• Maintain a steady pace and focus on your form without the need for tumble turns.
• Focus on breathing and stroke technique to maximise the efficiency of your workout.
• Adjust jet settings to simulate different water speeds and intensify your swim.

Core Workout – Flutter Kicks

Muscle Groups Targeted: Lower abs, hip flexors
Ideal Length of Time: 1-2 minutes per set, 3-4 sets

• Hold onto the edge of the swim spa or sit with legs extended.
• Engage your core and kick your legs rapidly.
• Maintain tension in your abs throughout the exercise.
• Use ankle weights or resistance bands to increase intensity.
• Keep your core tight to prevent lower back strain.

Core Workout – Kickboard

Muscle Groups Targeted: Abs, legs, shoulders
Ideal Length of Time: 5-10 minutes

• Hold the kickboard with extended arms and paddle against the current.
• Maintain a steady rhythm while focusing on core engagement.
• Adjust jet speed as needed for more resistance.
• Incorporate a resistance band around your waist for extra challenge.
• Start with lower jet settings and gradually increase as your endurance improves.

Upper Body Workout – Hand Clapping

Muscle Groups Targeted: Shoulders, chest, arms
Ideal Length of Time: 3 sets of 10-15 reps

• Stand or kneel with water at shoulder level.
• Extend your arms to the sides and clap your hands together quickly.
• Increase speed with each repetition.
• Use aquatic dumbbells or resistance bands for added resistance.
• Keep your movements controlled to maximise water resistance.

Strength Training Workout – Squats

Muscle Groups Targeted: Quads, hamstrings, glutes, core
Ideal Length of Time: 3 sets of 12-15 reps

• Stand with feet shoulder-width apart.
• Lower into a squat, keeping knees behind toes, and push hips back.
• Hold the squat for a few seconds, then rise and squeeze glutes at the top.
• Use a resistance band around thighs for added challenge.
• Hold aquatic dumbbells in each hand to work your upper body simultaneously.

Read How to get started with Aquatic Fitness in your Swim Spa

Embrace Fitness and Relaxation With A Swim Spa

Getting fit and healthy doesn't have to mean risking injury with high-impact workouts at the gym.

With a swim spa and these quick and easy exercises, anyone can improve their health from the comfort and luxury of home. What's more, you can simply relax in your tub after exercising. The heated water can instantly soothe sore muscles and help you recover quickly.

"We are so delighted with our swim spa! Dan is the utmost professional when it comes to planning and design, and we appreciate his honesty and commitment in ensuring that our spa was installed within our desired timeframe and budget. Dan and his team maintain the highest level of work ethic, workmanship, courtesy and professionalism and have made the process smooth and easy for us. Thank you MySpa and Dan the Man for providing us the best quality swim spa and service, and being an absolute pleasure to deal with."
Cecille de Jesus ⭐⭐⭐⭐⭐

Contact Us to find more about Swim Spa or talk to our friendly staff to find out which model will be a perfect fit for you and your family.