6 Water Workouts to Try This Summer

6 Water Workouts to Try This Summer — And Why They're Better Than You Think

Summer is the perfect invitation to get outdoors and move — and there's no better way to do it than in the water. Whether it's a pool, a lake, a river, or the open ocean, water offers something land-based workouts simply cannot match: a full-body challenge with almost none of the impact.

Here's why that matters, and six water-based activities worth trying this season.

Why Water Workouts Deserve a Place in Your Routine

Water changes the physics of exercise in two important ways. Buoyancy reduces the effect of gravity on your joints, which means significantly less stress on your knees, hips, and spine compared to running or jumping on hard surfaces. At the same time, water's natural resistance — roughly 12 times greater than air — means every movement you make is working against something, building strength and endurance without needing any equipment at all.

This combination makes water workouts uniquely valuable. They're gentle enough for people recovering from injury or managing joint pain, yet demanding enough to challenge even elite athletes. Few other forms of exercise offer that range.

Water activities also tend to engage more of the body simultaneously than land-based workouts. Balancing, paddling, and swimming all recruit stabilizing muscles throughout the core and limbs that often go underused in typical gym routines.

With that in mind, here are six ways to make the most of the water this summer.

1. Turn Lap Swimming Into a Structured Workout

Casual swimming — getting in the water and moving until you're tired — has real value. But if you have regular access to a lap pool, structuring your swims can multiply the benefits significantly.

Swimming is one of the few exercises that works nearly every major muscle group while placing almost zero impact stress on the joints. It builds cardiovascular endurance, strengthens the shoulders, back, and legs, and improves lung capacity over time.

To get more from your lap swimming, try incorporating interval sets — alternating faster, harder laps with slower recovery laps — rather than swimming at a single steady pace throughout. This interval approach, similar to interval training on land, has been shown to improve both speed and endurance more effectively than steady-state swimming alone. Varying your stroke (freestyle, backstroke, breaststroke) also helps engage different muscle groups and prevents overuse injuries from repetitive movement.

2. Paddle a Kayak

Kayaking delivers an excellent combination of core and upper body strength training while doubling as a form of low-impact cardiovascular exercise. It also offers something few gym workouts can: access to quiet, often stunning natural environments that are difficult or impossible to reach on foot.

The common mistake beginners make is relying too heavily on their arms to paddle, which leads to fatigue and reduced power. Effective kayaking technique involves rotating through the torso and engaging the legs and core with each stroke — the arms mainly guide the paddle rather than powering it. This full-body engagement is what makes kayaking such an efficient workout, and it's also what takes time to master. Experienced paddlers spend years refining this technique, but even beginners will notice significant improvement within just a few outings.

Starting with a stable, wider kayak and practicing in calm water is the best way to build confidence and proper form before progressing to more challenging conditions.

3. Try a Structured Pool Exercise Routine

Not everyone enjoys swimming laps. Some find it monotonous, others find it physically demanding in ways that feel discouraging, and some simply aren't confident swimmers. If any of that sounds familiar, pool-based exercise routines offer an excellent alternative.

These routines can be tailored to almost any fitness level or physical need. Gentle water aerobics classes are widely used in rehabilitation settings for older adults and people recovering from joint replacements or injuries, since the water's buoyancy allows for movement with minimal pain or impact. On the other end of the spectrum, high-intensity pool workouts — incorporating resistance equipment like water dumbbells or resistance bands — can push even well-conditioned athletes.

A simple pool workout to try: stand in chest-deep water and perform 3 rounds of 20 water jumping jacks, 15 standing knee lifts per leg, 20 water punches, and 30 seconds of running in place against the water's resistance, resting 60 seconds between rounds. The water's resistance turns even simple movements into an effective strength and cardio session.

Many community pools and gyms offer scheduled water aerobics or aqua fitness classes, which can be a great way to try structured pool workouts with guided instruction.

4. Stand Up on a Paddleboard

Stand-up paddleboarding, commonly known as SUPing, has grown from a niche activity into one of the most popular water sports of the past two decades. What began as an improvised use of old surfboards has become a dedicated discipline with its own equipment, techniques, and communities.

What sets paddleboarding apart from kayaking is the standing position, which requires continuous engagement of the legs, core, and stabilizing muscles throughout the entire session — even before you factor in the actual paddling. This makes SUPing an excellent full-body and balance workout disguised as a relaxing time on the water.

Expect to fall in a few times while learning — this is a normal and even expected part of the process. Starting on calm, flat water such as a quiet lake or protected bay makes the learning curve considerably easier than starting in waves or currents. Keeping your knees slightly bent and your gaze on the horizon rather than your feet also helps significantly with balance.

5. Take Your Swimming Outside

For confident, experienced swimmers looking for variety — or simply those tired of the taste and smell of chlorine — open water swimming offers a refreshing change of pace. Lakes, calm rivers, and ocean coastlines each present a different swimming experience compared to a controlled pool environment.

Open water swimming introduces variables that pool swimming doesn't: currents, temperature changes, waves, and reduced visibility. These factors make it more mentally and physically demanding, which is part of what makes it such a rewarding challenge for experienced swimmers.

Safety matters considerably more in open water than in a pool. Always swim with a partner or in a supervised area, be aware of local water conditions and currents, and consider wearing a brightly colored swim cap or using a tow float to remain visible to boats and other water users.

6. Go Surfing — Even If You Live in the City

Surfing often conjures images of Hawaii or the California coastline, but you don't need to travel to a famous surf destination to learn. Many coastal cities — including places like New York and Boston — have local surf spots with beginner-friendly waves, and some are even accessible by public transportation.

Surfing is a demanding full-body workout that builds shoulder and back strength from paddling, core stability from balancing, and cardiovascular endurance from the repeated effort of catching and riding waves. Beginners typically spend much of their early sessions simply paddling and practicing balance before successfully riding a wave — which is entirely normal and part of the learning process.

Local surf schools in most coastal cities offer beginner lessons with all necessary equipment provided, making it accessible even for complete newcomers with no board or wetsuit of their own.

Making Water Workouts Part of Your Summer

The common thread across all six of these activities is that they combine genuine physical challenge with something that often feels more like play than exercise. That combination matters. Enjoyment is one of the strongest predictors of whether people stick with a physical activity long-term, and water-based workouts consistently rank among the most enjoyable forms of exercise across all age groups.

Whether you're recovering from an injury, looking to break up a repetitive gym routine, or simply want to make the most of the summer season, there's a water workout on this list suited to nearly any fitness level or interest.

Disclaimer: This article is for informational purposes only and does not constitute medical or fitness advice. Always assess your own swimming ability and physical condition before attempting any water-based activity, and consult a healthcare professional if you have concerns about your fitness for these activities.

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