Get even more out of your hot tub and turn it into your own personal water aerobics class! Hot tubs are best known for their calming qualities, but did you know you can also work up a sweat from more than just the heat? Water based exercises are low-impact, high-reward so anyone can join in, regardless of their fitness level.
Easy hot tub workout
- Calf raises
- Squats
- Jogging on the spot
- Knee raises
- Cool down stretches
Please do not participate in this hot tub workout if you feel unwell or have been advised to avoid exercise. By engaging in these activities, you agree that you are responsible for your own actions and have taken the relevant precautions before taking part. Please make sure someone is close by when exercising in water and if you feel unwell in any way, stop immediately and seek help. Always drink plenty of water after exercising to stay hydrated.
Here are 5 simple hot tub exercises to try:
1. Calf raises
A super simple one to begin with - calf raises are brilliant for training your calf muscles (the muscles on the back of the lower leg). Strong calf muscles will help with overall leg strength and are particularly effective in runners as they help propel you forward. Follow the steps below to try:
- Stand up straight in the middle of your hot tub with your arms placed comfortably at your side. Relax your shoulders.
- Slowly lift your heels so that you are firmly on your tip toes. Hold for 5 seconds.
- Slowly lower your heels until your feet are flat to the floor of the hot tub again.
- Repeat this 12 times for 3 sets.
2. Squats
As you’re already on your feet, this next exercise is squats. If you’re not a regular gym-goer this might seem daunting, but don’t worry, squats can be as easy or as hard as you make them. Squats are great for knee and ankle strength, making you less likely to experience injuries in these areas. Follow the steps below:
- Stand up straight in the middle of your hot tub with your arms stretched out horizontally in front of you. This will help with your balance.
- Slowly bend your knees, whilst simultaneously moving your hips back.
- Go as low as you feel comfortable before slowly raising yourself back up to standing.
- Repeat 12 times for 3 sets.
Some people may find squats painful on their knees and ankles, so doing them in your hot tub is much easier. This is because the buoyancy of the water takes away some of that pressure on your joints.
3. Jogging on the spot
You should be nice and warmed up now, so this next exercise is designed to get you even hotter! Jogging on the spot may sound easy but doing it underwater is no walk in the park. Jogging underwater burns lots of calories without putting the same amount of strain on your body as regular running. Follow the steps below to get the most out of jogging in your hot tub:
- Stand in the centre of your hot tub and begin jogging lightly on the spot.
- Once you’ve found your balance and developed a good rhythm, you can increase your effort level.
- Jog on the spot for 30 seconds before giving yourself a 10 second rest.
- Repeat 5 times, or as many times as you feel able.
4. Knee raises
You’ll be glad to hear that you’re earned some sitting down time! This next exercise works your core. Core exercises are fab for improving your stability and balance. Follow the steps below:
- Sit upright with your back straight up against the side of your hot tub.
- Use both hands on the sides of the tub to keep yourself from floating off the seat.
- When you’re ready, lift both knees slowly all the way up to your chest.
- Then, push your feet forwards until your legs are fully extended in front of you.
- Relax your legs and return to the starting position.
- Repeat 12 times for 3 sets.
5. Stretches to cool down
Don’t get too comfortable sitting down – it’s time to stretch! A good cool down session after a workout is the best way to prevent injuries and a great addition to any workout.
Here are some nice stretches to do at the end of your hot tub workout:
- Calf stretch – Stand with both hands holding onto the side of the hot tub. Extend one leg backwards until your foot is flat on the floor behind you. Lean forward as far as you can or until you feel the stretch in your calf muscles. Hold for 15-30 seconds and return to the starting position. Repeat on your other leg.
- Hamstring stretch – Stand up straight with a slight bend at the knee. One leg at a time, bend the knee and raise your heel until it meets your bottom. Hold it there for 15-30 seconds and release. Then, repeat on the other leg. If you like, you can use the sides of your hot tub for balance.
- Ankle circles – You can sit or stand for this, so do what feels the most comfortable. Simply extend your leg out in front of you then, keeping the leg still, make small circles with your foot/ankle. You shouldn’t be moving your leg at all. Do 30 circles per foot.
- Torso twist – Sit with your arms and hands extended in front of you, palms facing each other. Keeping your hands flat and fingers together, simultaneously push your arms and twist your core from side to side. Twist slowly for 15-30 seconds.
Job done! Now, sit back, relax, and enjoy a well-deserved rest.
Is sitting in the hot tub a workout?
Yes. There is research that suggests simply sitting in a hot tub can be a workout for your body. According to a journal published in the Journal of Applied Physiology, there are similarities in the way that our bodies respond to moderate exercise, such as cycling, and continued hot tub use.
Is exercising in a hot tub good for you?
Yes! As long as you are in good health, trying a few low-impact exercises while using your hot tub can be great for your health and fitness. If you'd like to start incorporating a hot tub workout into your weekly routine, try the 5 simple hot tub exercises listed above.
Please note: do not participate in this hot tub workout if you feel unwell or have been advised to avoid exercise.
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