Whether you’re looking for a low-impact exercise that’s easy on your muscles and joints, or you want to challenge yourself with an intense workout, aqua aerobics are an excellent way to get both cardio and strength training in a single session.

Versatility is one of the main advantages of aqua aerobics. Since the intensity of your water aerobics workout is determined by how hard you press against the water resistance, you can seamlessly adjust your water-based exercises in San Diego to fit your current fitness level and experience. 

We previously wrote a short guide for newcomers to aqua aerobics and gave you a list of essential questions to ask your water aerobics instructor. Now we’ll help you benefit more from the time you spend exercising by giving you a highly effective 30-minute water aerobics workout. Read on to learn more!

How do I get the most out of my water aerobics?

If you’re new to the world of aqua aerobics, it’s best to join an existing class led by a seasoned trainer. This boosts the effectiveness of your workout, ensures your safety while you’re in the pool, and makes the entire experience more fun because it’s done in a group. 

Here’s an excellent 30-minute aqua aerobics workout:

1. Warmup

Get your muscles and joints ready for the workout by doing high knees in the pool for 3 minutes or walking fast for 5. Afterward, perform 3 sets of each move. Remember to rest for 15 seconds between sets.

2. Tricep dips

Grab the gutter or put your palms flat on the edge of the pool. Then, straighten your arms to press yourself up as high as you can and hold it there for 5-10 seconds. Raise and lower yourself like that 10-20 times without touching the bottom with your feet.

3. Arm curls

Stand with your feet wide so that your shoulders are partially underwater. Straighten your arms to each side but keep them slightly bent at the elbows. Tighten your triceps and biceps with each curl, and move faster to make the exercise as effective as possible. 

4. Leg curls

Stand with your feet together, grab the gutter or the edge of the pool for balance with one hand, and start doing butt kicks for 20 reps per set. You’ll be surprised by how intense this exercise can be.

5. Jumps

Keep your feet a little wider apart than the width of your shoulders, squat until your shoulders are submerged, extend your arms out for balance, and jump straight up while simultaneously lowering your arms to your sides. 20 reps per set.

6. Leg lifts

Sit on the stairs or the edge of the pool, extend your legs, lean back a little, and raise and lower your legs up and down from the water. 10-20 reps per set.

7. Scissors

Lean against the pool wall, extend your arms, and grab the edges of the swimming pool. Straighten your legs and keep them parallel to the bottom of the pool. Then, spread your legs as far as you can for 20 reps. 

Where can I get a great water aerobics workout in San Diego?

Located right next to the Mission Beach Boardwalk, The Plunge is one of the oldest and most beloved public pools in the City of San Diego. In addition to providing top-notch aqua aerobics classes for visitors of all ages, we also offer public pool services, swimming lessons, private party rentals, poolside daycare, and more.

We’re especially proud of our diverse swimming environment, our flexible and competitive pricing system, and our highly personable and attentive staff. Get in touch with us today. We can’t wait to meet you!