30 Min Water Workout Tone Your Body 

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1. Water Jogging Warm-Up (5 minutes) 

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Start with a light jog in the water, lifting your knees and swinging your arms. Move around the pool or stay in place. 

2. Arm Circles 

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Stand in chest-deep water and perform forward and backward arm circles. This warms up the shoulders and arms. 

3. High Knees Cardio Workout (10 minutes) 

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Jog in place, bringing your knees as high as you can. The water resistance adds intensity to the movement. 

4. Cross-Country Skiing 

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Move your arms and legs in a cross-country skiing motion. This engages your entire body. 

5. Water Push-Ups, Strength Training (10 minutes) 

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Place your hands on the pool edge and perform push-ups. Adjust the difficulty by changing the angle of your body. 

6. Leg Lifts 

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Hold onto the pool edge and lift one leg straight out in front of you, then lower it. Switch legs and repeat. 

7. Water Bicycle, Core Workout (5 minutes) 

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Float on your back and mimic a bicycle pedaling motion. Engage your core to keep your balance. 

8. Water Walking, Cool Down (5 minutes)  

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Slowly walk around the pool to bring your heart rate down. 

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