Swim spas provide more than a place to cool off on a hot summer afternoon, they also offer health benefits, low-impact aerobic exercise opportunities, and a great way to unwind after a long day. Because swim spas are larger in size and are designed for swimming in place, health is one of the top reasons that homeowners invest in a swim spa. Plus, with a swim spa, you people of all ages and abilities can enjoy a low-impact exercise routine that is more effective and gets you in better shape by utilizing the natural resistance and buoyancy of the water.

Illness, injuries, and stress can all impact your quality of life and lead to additional health problems. Doing swim spa exercises regularly can help improve fitness, increase energy, reduce fatigue, improve sleep, and correct health problems or even prevent them in the first place. From traditional swimming to other forms of cardio to strength training to stretching, the exercise options in your swim spa are endless.

Let’s take a look at the wide range of phenomenal swim spa exercises you can do improve your health, fitness, and quality of life.

Water Aerobics

While similar to land aerobics in that it focuses on cardiac training, water aerobics differs in that it adds the component of water resistance and buoyancy. Although your heart rate does not increase as much as in land-based aerobics, your heart works just as hard, and underwater exercise actually pumps more blood to the heart. Exercising in the water is not only aerobic, but also strength-training oriented due to the water resistance. Moving your body through the water creates a resistance that will activate muscle groups. Hydro aerobics is a form of an aerobic exercise that requires water-immersed participants.


While the swimming in a swim spa differs from that of a pool, swimming in a swim spa can be more beneficial than traditional laps. That’s because the high-powered jet stream offers resistance while you swim in place, giving your muscles a more effective workout. Swim spas allow you the space for any and all strokes, all from the comfort of your backyard. And, because the water is heated you can use your swim spa year round


If you’re tired of walking around your neighborhood and want to raise the cardio benefits, use your swim spa for power walking! If you want to make the experience more challenging, the jet system at the far end of the open-concept area allows you to walk against a current. If you have arthritis walking in your swim spa keeps joints moving, reduces joint pain, restores and preserves strength and flexibility, and protects joints against further damage.


Due to the resistance of the water jogging in your swim spa burns significantly more calories than traditional running while also reducing strain on your knees, hips and ankles. To up the intensity and benefits of the workout, turn on your swim current and adjust it up or down depending on your fitness level.


Stretch bands and rowers are a great exercise accessory for your swim spa, offering you all the cardio health and upper body fitness benefits of rowing a boat, but from the comfort of your swim spa.

Upper body toning

The same stretch bands used for rowing can also be used to perform the same swim spa exercises that you would do with weights at the gym. From bicep curls to chest presses and triceps extensions, you can get a fantastic upper body work out.


Squats are an ideal exercise for strengthening your core, glutes, and thighs. Stand with your feet shoulder width apart, then bend your knees and hips as if you are going to sit down on a chair and raise your arms out in front of you to chest level. Make sure your knees are never in front of your toes. Begin with a single set of 10 repetitions and add additional sets as you get stronger.

Torso Twists

Stand with your feet shoulder-width apart and cross your arms across your chest like a letter X. Tighten your stomach muscles and then slowly twist left and right. Breathe deeply in rhythm with your movements. Do three sets of 30-50 twists.

Lower Ab Crunches

 Lower Ab Crunches are a great way to strengthen your lower abdominal muscles. Sit with your back against the spa, legs in front of you and arms at your sides. With your hands resting on the bottom of the spa, bring your knees into your chest and use your stomach muscles to extend your legs in front of you. Inhale when you pull your knees in and exhale when you push your legs back out. Start with three sets of 10 reps and work up to 3 sets of 20 reps as you get stronger.


Place your hands on either the entry steps or your exercise bar and do a traditional push-up. Go as deep as you can with your arms without putting your face under the water. Slow and steady repetitions are most effective.


Practicing yoga as a swim spa exercise helps you stretch tight muscles and enjoy a greater range of motion. The water lends buoyancy to your body, making it easier to hold even complex positions, and allowing you to take advantage of your body’s lightness by stretching deeper. There are many other benefits to water yoga including: less stress, better sleep, fewer aches and pains, improved flexibility, stronger, more toned muscles, reduced muscle tension, improved balance and enhanced overall mobility.

Water Planks 

Water Planks require the use a normal pool noodle or flotation device to support you in this exercise. While keeping your head above the water, press your floatation tool down into the water towards the floor of your swim spa. Lean forward until your body is at a 30 degree angle and hold this position as long as you can. A good goal is to hold your plank for one to two minutes.

Core Rotations 

Core rotations exercise your core muscles and side obliques. Stand in your swim spa with your legs shoulder width apart. Bend your knees slightly while keeping your back straight, and rotate your torso all the way to the right, then all the way to the left. This exercise can also be done with aquatic weights.

 Bottom Line

Whether you’re a fitness fanatic or an exercise novice, swim spas can give you the workout you need. You can swim, run, or walk on a hydraulically run underwater treadmill, power up some aerobics, cycle underwater, enjoy rowing, or tackle other resistance exercises like strength training or conditioning workouts depending on the swim spa and accessories that you choose.

And these swim spa exercises are only the beginning! If you’re ready to take your fitness to the next level, get in touch with us at Crystal Waters Hot Tubs and we can help you find the swim spa model that’s right for you. We have a large selection of hot tubs and swim spas at our Warwick location, so drop in for a visit any time. One of our experts will be happy to help you find the swim spa of your dreams!

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