The Complete Guide To Swim Spa Exercise

Did you know that swim spas aren’t just for relaxation? Swim spas offer tons of exercising potential. Water aerobics may have a reputation as an old lady’s domain, but this couldn’t be further from the truth. Exercising in water offers tons of health benefits for people of all ages. Plus, you can tailor your workout to be as gentle or rigorous as you like. Working out in your swim spa is convenient, healthy, and fun. That’s why we’ve created the Champagne Spas ultimate guide to swim spa exercise.

So, without further ado, let’s find out more.

Looking to Increase Your Physical Activity?

Want to add some groove to your exercise routine? With a swim spa you can give your health a boost, all from the comfort of your own home. Swim spas are the perfect environment for water-based exercises. In fact, swim spas are even better for strengthening your body than standard pools because of the added resistance you get from the swim current. These days swim spas come in all shapes, sizes, and specifications. So whether you want to get in some lengths, paddle in place, or just have a splash, there’s bound to be the perfect swim spa out there for you.

What Exactly is a Swim Spa?

You can think of a swim spa as something between a pool and a hot tub. With a swim spa, you get the best of both worlds. Swim spas are large enough for exercising and compact enough to fit in moth backyards. Perfect for workouts, recreation, or relaxation. Plus, swim spas are very different from standard swimming pools. Swim spas generate a current that you can then exercise against. This added resistance is extremely beneficial for cardiovascular health, muscle tone, and strength.

The Many Benefits of Exercising in the Water

Exercising in water is one of the most effective ways to condition your body. Water-based exercises boast tremendous benefits, both for overall health and recovery from injury.

Top health benefits include:

  • Buoyancy & resistance: you’ll get so much more out of standard exercises like jogging with the addition of water resistance. Plus, you’ll burn more calories at the same time.
  • Heightened flexibility: water helps us experience a wider range of motion and flexibility.
  • Low-impact workout: water supports your body weight, making exercising in water gentler on the joints. Perfect for those with injuries, arthritis, or chronic pain of any kind.
  • Eased Stress: regular exercise can help you to relax, ease stress and even improve sleep patterns through the natural production of feel-good endorphins.

Perfect for Both Exercise and Relaxation

An at-home swim spa is fantastic for exercise. You’ll have to go no further than your very own backyard to get in your daily exercise regime. But it’s also the perfect recreational activity. Lounging in your spa is nothing but relaxing. Perfect for a pre-bed wind down or the ideal after-dinner treat if you’re entertaining guests. Plus, swim spas can be enjoyed by all ages. Kids love splashing about, making it the perfect family fun activity.

Swim Spa Exercises for the Entire Body

If you’ve already got a swim spa of your own at home, or you’re thinking about making the investment in the near future, here’s some fitness inspiration to inspire your next in-spa workout. There are so many different exercises that you can do in your swim spa. You’ll be able to exercise your entire body and enjoy the benefits of all that added water resistance.

Here are some of our favorite spa friendly exercises for every part of the body.

Exercises for the Lower Body

We’re talking calves, legs, thighs, and bums. Here are our favorite exercises to work that lower body.

Jog in Place

Jogging in your swim spa is so much better than jogging on land. Jogging in water is an ideal lower body exercise and the perfect warm up activity. Simply jog in place and bring your knees up as high as possible. For an extra challenge turn on those jets and try to jog against the current to build muscle strength in your legs and abdominals.

The Bicycle

Cycling in a swim spa might sound odd at first but hear me out. No, you do not need to submerge your favorite bicycle. ‘The bicycle’ is a fantastic lower body exercise. All you have to do is place your back to the wall of your swim spa and hold on to the edge with arms spread. Raise your legs to the surface of the water and move them in a circular motion – just as if you were riding a real bike.


Make use of your swim spa’s steps. They work just like those fitness step boxes at the gym. All you have to do is step up, step down and repeat. This is a simple but seriously effective exercise that works the lower body. The buoyancy and resistance will help and challenge you in equal measure.

Exercises for the Core

Work that core. Core exercise are notoriously hard but strong abdominal muscles are so important for posture and spinal health. Here are our favorite swim-spa friendly exercises to work that core.


The Tic-Toc is a core exercise that works your obliques (that’s side muscles to you and me) and abs. It’s super simple but seriously effective. Stand in the water with your feed a shoulder-width apart. Lean to one side until your arm is submerged to elbow level. Move back to upright position and do the same on the opposite side. Then simple repeat eight to ten times.


Doing a plank in a swim spa is a little different from doing one on land. First thing’s first, you’ll need a water float. Stand in the water and grab the float with both hands, keeping body and arms straight. Next, lean forward and push the float under the water. Hold that position for as long as you can.

Flutter Kicks

Flutter kicks are ideal for strengthening your hip flexors, gluteus muscles (aka your bottom), and core. Simply hold onto the edge of your swim spa and scissor kick your feet back and front at pace as many times as you can. To get the most out of your kicks keep your legs straight and toes pointed.

Exercises for the Upper Body

Now, let’s not forget those arms and shoulders. There are plenty of water-based exercises perfect for strengthening your upper body. Here are three of our favorite picks.

Shoulder Press

Shoulder presses (or shoulder shrugs) will strengthen those shoulders, giving you that strong and sculpted look. This exercise is great for relieving tension, aches, and pains. Perfect if you’ve spent the day sitting at your work desk. Simply stand in your swim spa with arms at your sides and slowly raise your shoulders up and down, using only your shoulder muscles to do so. Then repeat.

Bicep Curls

For this one you’re going to need some water weights. Bicep curls are one of the best exercises out there for your upper arms. Stand in your swim spa with your arms down at your sides and a weight in each hand. Contract your biceps with your palms facing upwards and pull the weights all the way up to your shoulders and back down again. Repeat for as many reps as you can.


You are going to want to get out your water weights for this next one too. Rows are designed to sculpt, shape, and strengthen your shoulders and back. Holding the weights to your chest, push your arms out in front of your body, palms facing downwards, and pull back fast.

Planning Your Swim Spa Exercise Routine

To get you started, we’ve put together the ideal beginner’s swim spa exercise workout routine. So, if you’ve already got a swim spa in your back yard, what are you waiting for? Make this your next workout and start enjoying the many benefits of water-based exercise for yourself.

We’ll run you through a basic warmup, dynamic stretches, muscle-building exercises, cardio, and end with a simple cool down and static stretching.

Are You Ready to Get Started?

Warming Up

Start your swim spa workout by warming up with some gentle swimming, walking, or jogging against the swim current. Keep your motions gentle. We don’t want to be wearing ourselves out just yet – there’s plenty more to come. Aim to warm up for approximately 5 minutes.

Dynamic Stretches

After a gentle warmup, make sure to get in some dynamic stretching to prepare for the main body of your workout. This will get you feeling nimble and prevent any undue muscle strain during your exercise routine. Stretch your arms and shoulders, legs, back, and hips.

Muscle-Building Exercises

You’re all warmed up and stretched to perfection. It’s time to work those muscles. Simply exercising against the resistance of your swim spa’s water will start to get those muscles working. But there’s so much more you can do. Why not bring some fitness equipment into the spa with you for rowing, weightlifting, and strengths bands?

Cardiovascular Exercises

Cardio is an important part of any workout. Depending on the size of your swim spa you can choose from swimming lengths, running, or simply jogging in place. If you’re feeling a bit more adventurous turn on those jets to add some added intensity to your workout.

Cool Down

We’re almost done. Time to cool down with five minutes of gentle swimming. Take this as a moment to restock and relax. After all your swim spa is just as much for leisure as it is for training.

Static Stretches

Before getting back to your day, it’s super important to do some final stretches in your swim spa. This is essential for preventing aches, pains, or injury after exercise. A few minutes to stretch out those muscles is all it takes. You’ll be loose, limber, and feeling fresh.

Enjoy Swim Spa Exercise with Champagne Spas

Did you find the information in this article helpful? To find more helpful exercise and wellness tips about swim spas, visit our blog. There you’ll be able to find lots of resources all about swim spas, exercise, and a variety of frequently asked questions. Our team of swim spa experts are always happy to help. Whether you’re looking to get the best out of an existing swim spa, or thinking of purchasing one for the first time, we’re always delighted to help out our customers with and questions or concerns. Simply visit us in store or give us a call.