The Super Sculpting Swimming Workout That Doesn't Involve Laps

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The weather is way too nice to be caught in the gym, but running in the heat isn't exactly your first pick either. Enter your new weapon for a fit summer body: the pool. And no, we're not going to make you swim endless laps. (Although if you like laps, check out this 60-Minute Interval Swimming Workout) Speedo is changing the way we think about the pool as a workout tool with the launch of their new training videos, Speedo Fit. With almost 70 how-to videos featuring different moves you can do in the pool to build strength and power, it's like taking your favorite HIIT class into a cooler, more refreshing place.

So why jump in? "Water provides natural resistance, but less impact on the body than the same workout on land," says Eric Dannenberg, Performance Manager EXOS, who worked with Speedo to develop the workout below. In water, your movements may be slower due to the water's resistance, but speed isn't necessarily the key. By doing certain moves slower, you develop cleaner coordination, which can actually help you to perform those same moves better on land.

You'll also have little to no impact on your joints and muscles during training because the water actually supports 90 percent of your bodyweight. And this isn't just important if you're injured—gravity-less training simply lets your body move in a different way, and we could all use a little variety.

How to works: You'll perform the first three POWER moves for 20 seconds/20 seconds off, repeating the circuit five times, resting for 1 minute between each set. Then, perform the next four ENDURANCE moves for 20 seconds each, repeating 5 times.

If your body is sore, look to get in the pool 2-3 days a week. Otherwise, try to add 1 day a week of pool training to your routine.

Total Time: 23 minutes

You will need: 3 pool noodles or other flotation device, Optional: Speedo Clutch Paddles

Internal-External Shoulder Rotation

A. Using Speedo Clutch Paddles if you have them or keeping hands cupped, stand with feet hip-width apart, knees bent so that your shoulders are just under the surface of the water. Bend elbows so arms and hands are parallel to the bottom of the pool.

B. Keeping elbows at sides, sweep arms outward, then pull back inward, so that hands just cross over.

Micro Torso Rotation

A. Using Speedo Clutch Paddles if you have them or keeping hands cupped, stand with feet hip-width apart, knees bent so that your shoulders are just under the surface of the water. Bend elbows so arms and hands are parallel to the bottom of the pool and press palms together. To make it more difficult, overlap hands slightly to create more surface area.

B. Squeeze hands together to engage your rotator cuff as you rotate your core quickly from left to right. Try not to move any other part of your lower body.

This move isolates your core muscles with your spine unloaded.

Split Squat Jump Scissor

A. Start with your left leg forward, both knees bent into a lunge position, arms straight out to the sides.

B. Jump up as you drive your right knee up towards your chest and land in the starting position. Repeat, then switch legs.

This explosive exercise works your entire legs up into your hips. Make it harder by progressing from deeper to more shallow water.

Double Acceleration Wall Drills

A. Hold on to the side of the pool with shoulders just above the water and body at a slight angle to the wall.

B. Drive right knee upward, then quickly switch, driving the left knee up. Pause, then repeat. Switch the leg that leads.

This gets your heart rate up while working on posture.

Shuffle to Lateral Lunge

A. Shuffle sideways in one direction for about 5-10 yards.

B. Pause with feet just wider than shoulder-width apart, feet pointing straight ahead.

C. With one leg straight and one leg bent, sit hips back and down as you reach forward. Return to stand and repeat the opposite direction.

Treading Water with Mass

A. Using anything weighted, such as a 5-10lb dumbbell, a gallon of water, or even just a towel, hold the object overhead in one hand while you tread water in a scissoring motion.

Straight Leg Hip Swings

A. Stand upright while holding on to the side of the pool.

B. Lift one leg straight out to the side with toe pointing forward, then swing it back inward, slightly crossing over the standing leg. Repeat quickly, keeping standing foot flat on the bottom of the pool.

This exercise will increase the range of motion on your hip.

Horizontal Recovery Float

A. Using 3 pool noodles, support your neck, shoulders, and torso as you lay back and close your eyes.

This not only helps your body to unwind, but helps you train your brain to relax.