10 Hot Tub Workout Routines to Boost Your Health and Fitness

Looking for a way to get a workout in without putting too much stress on your joints? Try this hot tub workout routine! These exercises are designed to be easy on the joints and muscles, but they’re still adequate for burning calories and improving your fitness. The warm water will help you relax and recover after your workout.

If you want a fun and easy way to improve your health and fitness, consider adding hot tub workout routines to your daily schedule. Hot tub workouts are enjoyable and benefit your body and mind. 

This article will share 10 seductive tub workout routines you can try today, along with tips and precautions to maximize your hot tub exercise experience.

Why Exercise in a Hot Tub?

Advantages of over-exercising on dry land. Here are 4 of the main reasons why you should give it a try:

• Low-impact: The water in the hot tub provides buoyancy, which reduces the stress and pressure on your joints and muscles. Hot tub workouts are ideal for people with arthritis, injuries, or chronic pain.
• Resistance: The water also creates resistance, which challenges your muscles and assists you in burning more calories. You can increase the resistance by moving faster or using water weights or noodles.
• Relaxation: The warm water and jets in the hot tub help you relax and soothe your sore muscles. It can improve mood, reduce stress, and promote better sleep quality.
• Variety: You can perform various exercises in a hot tub, from cardio and strength training to stretching and yoga. You can also adjust the power and time of your workouts according to your goals and fitness level.

10 Hot Tub Workout Routines to Try

Before you start any hot tub workout, make sure you consult your doctor and follow these safety tips:

• Drink plenty of water before, during, and after your workout to stay hydrated and avoid overheating.
• Limit your workout time to 15-20 minutes or less, depending on the temperature of the water and how you feel.
• Start with a warm-up and end with a cool-down to prevent injuries and cramps.
• Listen to your body and stop if you feel dizzy, nauseous, or uncomfortable.

Now that you are ready, here are ten hot tub workout routines that you can try today:

1. Flutter Kicks

Targets your lower body, especially your legs and abs. To perform flutter kicks:

• Sit on the edge of the seat with your back straight and hold onto the sides of the hot tub for support.
• Extend your legs before you and slightly below the water’s surface.
• Quickly move your legs up and down alternately, as if you are swimming.
• Keep your core engaged and your toes pointed.
• Do this for 30 seconds, then 15 seconds rest. Repeat 3 times.

2. Reverse Crunches

Works on your core muscles, especially your lower abs. To perform reverse crunches:

• Sit on the edge of the seat with your back straight and hold onto the sides of the hot tub for support.
• Lift your legs’ angle to 90 degrees with your knees bent.
• Slowly lower your legs until they are similar to the water surface, then bring them back up to the starting position.
• Maintain a strong core and refrain from arching your spine.
• Do this for 15 repetitions, then rest for 15 seconds. Repeat 3 times.

3. Squats

Strengthens your lower body, especially your glutes and thighs. To perform squats:

• Position yourself in the middle of the hot tub with your feet apart and toes pointing slightly outward.
• Bend your knees and lower your hips until they are level with the water surface as if you are sitting in a chair.
• Keep your chest up, back straight, and core engaged.
• Push through your heels and return to the starting position.
• Do this for 15 repetitions, then rest for 15 seconds. Repeat 3 times.

4. Arm Crossovers

This exercise tones your upper body, especially your chest and arms. To perform arm crossovers:

• Stand in the center of the hot tub with your feet shoulder-width apart and arms extended to the sides at shoulder level.
• Bring your arms together in front of your chest, crossing one over the other.
• Open your arms back to the starting position, then repeat with the other arm on top.
• Hold your elbows slightly bent and core engaged.
• Do this for 15 repetitions on each side, then rest for 15 seconds. Repeat 3 times.

5. Stretching and Hot Tub Yoga

Improve your flexibility, mobility, and balance. They also help you relax and recover from other workouts. To perform stretching and hot tub yoga:

• Sit or stand in a comfortable position in the hot tub.
• Choose some simple stretches or yoga poses that suit your needs and abilities. For example, you can try neck rolls; shoulder shrugs, arm circles, side bends, twists, forward folds, hamstring stretches, quad stretches, etc.
• Hold each space or pose for 10-15 seconds, breathing deeply and relaxing your muscles.
• Do this for 10-15 minutes or as long as you like.

Check out the Hot water bath post-workout for muscle building: Reasonable?

6. Bicep Curls

Targets your upper body, especially your biceps. To perform bicep curls:

• Stand in the center of the hot tub with your feet shoulder-width apart and arms extended to the sides at shoulder level.
• Hold a water weight or noodle in each hand, with your palms facing up.
• Curl your arms toward your chest, keeping your elbows close.
• Gently bring down your arms to the initial position at a gradual pace.
• Do this for 15 repetitions, then rest for 15 seconds. Repeat three times.

7. Lunges

This exercise strengthens your lower body, especially your buttocks and legs. To do lunges:

• Stand in the center of the hot tub with your feet apart and arms hanging down.
• Take a significant step along with your right leg and lower both knees to make a right angle, making sure your right knee stays behind your right toe.
• Push through your right heel and return to the starting position.
• Repeat with your left leg and alternate sides.
• Do this for 15 repetitions on each side, then rest for 15 seconds. Repeat three times.

8. Shoulder Presses

This exercise strengthens your upper body, especially your shoulders and triceps. To perform shoulder presses:

• Position yourself in the middle of the hot tub, ensuring that your feet are separated by a space similar to the width of your shoulders while also bending your arms at a 90-degree angle at shoulder height.
• Hold a water weight or noodle in each hand, with your palms facing forward.
• Press your arms up over your head, extending them fully.
• Gradually descend your arms to the starting point.
• Do this for 15 repetitions, then rest for 15 seconds. Repeat 3 times.

9. Bicycle Crunches

Targets your core muscles, especially your obliques. To perform bicycle crunches:

• Sit on the edge of the seat with your back straight and hold onto the sides of the hot tub for support.
• Bend your knees and elevate your legs to a 90-degree angle.
• Rotate your upper body to touch your left knee with your right elbow while straightening your right leg.
• Change sides and touch your right knee with your left elbow while straightening your left leg.
• Keep switching sides as if you are riding a bike.
• Do this for half a minute, then take a 15-second break. Do it 3 times.

10. Jogging

It improves your cardiorespiratory endurance and burns calories. To perform jogging:

• Position yourself in the hot tub with your feet apart and arms hanging down.
• Jog in place, lifting your knees as high as possible and pumping your arms as if running on land.
• Keep a steady pace and breathe deeply.
• Do this for 5 minutes, then rest for 1 minute. Repeat 2 times.

Simple Hot Tub Workouts and Stretches for Gentle Fitness

One simple workout you can try is water walking or jogging. The buoyancy of the water helps support your body weight, reducing impact on your joints while still providing resistance for a low-impact cardio workout. 

You can also incorporate water weights or resistance bands to increase the intensity of your exercises.

Hot tubs also provide the perfect environment for stretching, as the warm water helps relax your muscles and improve flexibility for more about Hot tub therapy for Fibromyalgia.

Simple stretches like forward bends, hip openers and shoulder circles can all be performed in the comfort of your hot tub. To fully reap the benefits, try holding each period for at least 30 seconds.

A Video Cross Training Program by Jodie Becker

Welcome to the Advanced Cross Training Program with Jodie Becker, a professional swim coach and a Hydropool swim spa owner. In this 31-minute video, you will learn how to improve your swimming skills, endurance, and strength with various exercises and drills you can do in your swim spa. 

For additional information, visit Hot Tub & Patio, or if you’re interested in more reading, see Guides and Reviews.

Final Analysis:

Hot tub workouts are a great way to enhance your health and fitness in a fun and easy way. You can try these 10 seductive tub workout routines today and enjoy the benefits of low-impact, resistance, relaxation, and variety. For more, read about USE YOUR HOT TUB WITH A WORKOUT.

Remember to consult your doctor, stay hydrated, limit your time, warm up, cool down, and listen to your body. Happy hot tubbing!