The Top 8 Cross-Training Exercises for Swim Spa

How long have you been going to the gym? It’s great that you’re exercising and making improvements, but what about your muscles? If you only go to the gym a couple of times a week, your muscles can become too sensitive or used to the same exercises. This means that they won’t be as effective if exercised again in a few days.

To avoid this problem, many cross-training exercises can be done in a swim spa. You can even use a hot tub for this. Coleman lay z spa is an excellent roomy option that will give you a lot of pleasure from sports.

Cross-training Exercises For the Swim Spa

Many people who own a swim spa use it as their main form of exercise. Some may also incorporate the swim spa into another type of regimen such as running, bicycling, or weightlifting; this is known as cross-training. Below are the top cross-training exercises for swim spas.

Always Add More Resistance to Your Swim Spa Workout

A great way to add resistance is by using a weight belt. The added resistance will help you burn more calories and strengthen muscle groups in the body that are used for swimming, such as the shoulders, back, and arms. If you want an even greater cardiovascular challenge while exercising in your pool, attach a specially designed flywheel to your swim spa. This flywheel will provide you with variable resistance that can be adjusted using the level on its external rheostat, allowing you to quickly change it while swimming.

Put Some Miles In Jogging

The most popular question is, “Can you jog in a swim spa?” The answer is yes! Some dedicated swimmers may even do it every day. A good pair of running shoes is the best choice for this workout routine. You can also wear your water shoes or jogging sandals; however, we suggest not to wear flip-flops because they may come off while running. The good news is that it’s okay not to wear any shoes, but your feet will get tender after a long period of jogging barefoot on the swim spas flooring material.

Do Reps of Steps

Do reps of steps from the side of your pool with a kickboard, doing alternating strokes. This exercise is great for the upper body and core.

Grab Some Paddles, Dumbbells, or Kettlebells

Swimming is one of the best cardio exercises you can do, but sometimes that’s just not enough for your heart and muscles. If you want a workout that will target multiple muscle groups at once then try out these moves:

  • The Sloshing Machine

With your swimsuit on, hold onto the side of the pool using one hand while you use the other to perform a front crawl movement with rubber tubing that is attached to either your hips or feet. This will work out both arms and legs at once!

This exercise targets triceps, biceps, abs, and legs.

  • The Flutter Kicker

One of the most common cross-training exercises is flutter kicking with a kickboard in front of you so that your toes can touch it as they go up and down to propel yourself forward through the water. This move works out shoulders, back muscles, hamstrings, glutes, and more!

This exercise targets legs, glutes, and core.

  • The Pulling Machine

With the pool at waist height or higher grab ahold of two pieces of rope that are attached to either your ankles or hands (or even both!) and use them against the current to perform backstroke pulling movements like you would with an oar in rowing. This works out the arms, upper back, and shoulders as well as your hamstrings!

This exercise targets biceps, deltoids, rhomboids, and core muscles.

Build Your Core

The water provides resistance that you can use to strengthen your core. This is perfect for runners and other athletes who want to improve their performance in the pool because it allows them to work on building muscle groups that are hard to focus on during regular workouts. The exercises include:

  • Swimming;
  • Aqua jogging;
  • Flutter kicks;
  • Treading water.

Do Some Underwater Yoga

Swimmers are always trying to find new ways to improve their technique, and yoga is no exception. Yoga can provide swimmers with strength in the arms and legs that will be essential when they get back on land. 

Pushups and Presses

Pushups and presses are great upper body exercises that can be done in a swim spa without putting too much strain on the joints. For best results, position your hands outside of shoulder-width for more resistance work. 

Martial Arts Technique

Martial arts are a great form of exercise, but they’re even better when you can do them in the water. Martial arts like tae kwon do and Brazilian jiu-jitsu both require high energy output that is difficult to sustain for long periods on land. In the water, though, it’s much easier to maintain that level of energy output.

Safety Tips

  • Be aware of where you are placing your arms and feet, as well as the potential for slipping on wet surfaces; we recommend wearing a pair of non-slip aqua shoes during workouts. Exercise mats may also provide added safety to prevent slips and falls. 
  • Maintain good posture while exercising, especially during crunches and squats.
  • Use caution during cardiovascular exercises, especially when using a swim spa with adjustable speeds.
  • Be sure to warm up before beginning any strenuous workout session in your swim spa.
  • Hydrate yourself regularly by drinking plenty of water beforehand and throughout your exercise regimen. 


If you are looking for an exercise program to help get in shape this year, try out the swim spa. The best cross-training exercises include squats, lunges, jumping jacks, and running on a treadmill or outside along with using your swim spa. Be sure to warm up first before beginning any strenuous workout session.

Mark Hensley is an ex-Senior Hardware Engineer at Hewlett-Packard, an IT Professional, and the Founder of Povverful.

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