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Get fit with the pool-based HIIT training

If you're lucky enough to be a member of a gym with a pool, will not you really use it? Perhaps you are deterred by the smaller size of the fitness pools, even if you normally have the whole pool to yourself (as with our local pool). Well, there's a reason to dive in – an aquatic HIIT workout by Tim Andrews from the fitness chain DW Fitness First.

DW Fitness First has introduced a new class called H2O HIIT, in which a series of exercises are performed in the water. But why a HIIT training in the water, we hear you ask? "H2O HIIT training is an excellent HIIT replacement for those who need to avoid intense activity due to injury," says Andrews, "and for those who may not feel fit enough or that exercise in typical HIIT training. Meetings are too difficult. But it's also a great additional way to train for those already attending HIIT sessions.

"Exercising in water is less stressful for the body because buoyancy reduces the impact. The water is also the perfect environment for those who want to work hard, as the muscles have to overcome the resistance of currents and crossing the water is more difficult and slower than traveling on land.

"The cooling effect of the water is also ideal For those who do not like to feel hot and sweaty, and because the water covers the sunken part of the body, the participant can not be seen by the other members of the session, some people could prefer.

Pool-Based HIIT Training

This training is best done with a partner, if possible, because two people are involved in the finisher. If you have someone with you, you will probably feel less unconscious when you work out in the pool.

After you have warmed up by making a circle in the pool and making some high knees, make two circuits of the following five stations

The first round will work for 60 seconds, then it will take 30 seconds to move to the next station. In the second round you work for 40 seconds and take 20 seconds to move to the next station.

Resistance Station

"This station uses water to build resistance and build muscle strength and endurance," says Andrews.

Repeat rounds of the following two exercises, repeating them until the time runs out.

A Lateral Elevation

Repeats 8

Keep your shoulders under water and extend your arms to the sides. If you have water weights, hold one in each hand.

1B Tuck Jump

Reps 2

Jump off the pelvic floor and lift your knees up to your chest. [19659005] Cardio Station

"At this station, water is used to enhance traditional plyometric exercises," says Andrews. "They absorb the impact, but add the resistance of the water to achieve high-intensity, low-weight exercises."

2 Cheerleader jump

"Jump off the pelvic floor and kick your legs aside to get your toes out of the water," says Andrews.

Fight Station

In the H2O HIIT class There are special gloves that can be worn in the water, but boxing the neck is still a good workout.

3 Shadow Boxing

Throw four jabs and then two hooks. Jump and turn 90 ° to the right and Then throw the same combination: Keep your shoulders under water when you throw your punches.

Core Station

"This station focuses on the stability of the core," says Andrews. "By adding eddy currents and buoyancy Your core muscles challenged other than on dry land. "

4 scissors

Grab a woggle (or pool noodle) and hold it under your arms as it floats on your body Back with your hips. Shear your feet up and down.

Floating Station


"This means as many lengths as possible!" Says Andrews. "With every beat you swim as long as you can before time runs out."


You need a partner to perform the Andrews Movement described below, but if you fly alone, you can do it. Finish your workout with a flourish by going four minutes as fast as possible Run off the pool, work 40 seconds and rest for 20 seconds.

Woggle Race

"Stand back to back with your partner," says Andrews. "Partner A puts the woggle around his chest and under his arms. Partner B holds the ends of the woggle and lifts the feet off the ground. Partner A leads and pulls Partner B the length of the pool. Partners then swap positions. Drive as many laps as possible in four minutes. "

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