7 Effective Hot Tub Exercises for Fitness and Relaxation

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A hot tub creates an ideal space for gentle, low-impact exercise, all thanks to water’s buoyancy. Warm water helps expand your range of motion and makes it easier for muscles to stretch and unwind. If you want to improve blood circulation, tone muscles, recover from injuries, or support healthy weight management, try these seven useful hot tub exercises as part of your backyard fitness routine:

What You’ll Need for a Hot Tub Workout

Keep a few items nearby so you don’t waste time getting in and out of the hot tub for supplies. These tools will help you make the most of your workout and burn calories effectively:

• A water bottle: Exercising in warm conditions means staying hydrated is even more important than usual. Drink plenty of water during your workout and after you finish.
• Waterproof weights: These can be either strapped to your body or held in your hands. They let you do resistance exercises to tone your muscles.
• A kickboard: This tool gives you support in the water, so you can focus on working your legs or core. It’s also helpful for people who are recovering from injuries.
• A waterproof Bluetooth speaker: This lets you set an energetic mood for your workout with your favorite music.

1. Stretch Your Muscles First

Hot tubs provide warmth and therapeutic jets, both of which help relax tight muscles. Before you start your workout, do some gentle stretches to get your muscles ready. Stand in the middle of the tub, prop one leg at a time on the tub’s seat, and lean forward to stretch your hamstrings. Then pull your heel toward your glutes to stretch your quadriceps. Shrug your shoulders and alternate holding each elbow behind your head to loosen up your arms.

2. Warm Up with Cardio

Just sitting in warm water will naturally raise your heart rate. To get your blood flowing even more, walk slowly in place or along the edge of the hot tub. Gradually speed up until you’re doing an underwater jog. Alternate between underwater jogging and treading water for 30-second bursts. For a fun twist, add in sets of 50 jumping jacks.

3. Upper Body Weight Training

Stand in the middle of the hot tub, place your palms on the outer edge of the tub, and lean your body forward at an angle. From this position, hold a modified “plank” for 30 seconds, or lift and lower your body to do underwater pushups. Even if you’ve never been able to do a pushup on land, water’s buoyancy should help you succeed in the tub.

You can also use waterproof weights to do biceps and triceps curls. Practice swim strokes while staying in one spot—this will help improve your form and give you resistance training at the same time. For extra resistance, use waterproof wrist weights.

4. Lower Body Weight Training

Stand in the middle of the hot tub and squat backward until you’re almost touching the tub’s seat—but don’t sit down (no cheating!). Keep standing up and squatting, doing sets of 10, until your legs start to burn and you can tell they’ve had enough.

Another option: Put on underwater ankle weights, sit down, let the tub’s jet massage your back, and pedal your legs like you’re riding a bike. This is one of the most relaxing weight-training exercises you’ll ever do, and it gently works your joints and muscles.

5. Core Toning Exercises

Stand on a kickboard, tuck your knees up toward your chest, and keep the kickboard under your feet. Push the kickboard back down into the water without letting it float up to the surface.

You can also hold the kickboard with both hands. Use your abdominal muscles to twist your upper body, pushing the kickboard against the water’s current to your right, then to your left, before returning to the center.

Important Safety Note

If you’re recovering from an injury, pregnant, have arthritis pain, or struggle with high blood pressure, be sure to talk to your doctor before starting a hot tub workout routine. You may need to adjust some exercises or lower the water temperature to a safe level for your health.

6. Intensive Cardio Exercise

Deep-water running is a low-impact way to get a strong cardio workout. Run against the current from the tub’s jets, pulling your knees up high toward your chest. Or run with your knees pointing down and your heels lifting high enough to touch your buttocks. For more intensity, hold waterproof weights while you run.

7. Cool Down Properly

Your cool-down should include the same cardio and stretches as your warm-up, but gradually slow down until your heart rate returns to normal. First, walk slowly along the edge of the hot tub, then move into stretching.

Stretch all the sore muscles you worked during your workout, and focus on easing tension by gently rolling your shoulders and neck until they feel relaxed. End your routine by sitting back against the hot tub’s soothing jets and enjoying a well-deserved moment of hydrotherapy relaxation.