High-intensity workouts you can do in the water

Aug 12, 2014 at 11:41 a.m. ET

Incorporate water and exercise into the mix and you'll be feeling on top of the world. Working out in the water reduces stress, crushes calories, improves mood and increases flexibility. It's also low impact and very easy on the joints.

There are many exercises you can do in the water, whether you are in a pool or ocean. You will have fun, work hard, feel amazing afterward and notice some beautiful changes in your body.

Pool workout:

How it works: Perform the prescribed number of yards and then rest for 30 seconds in between each. Do 3 sets.

You will need: A cap and goggles to make this experience fluid. I always put conditioner in my hair before I put on my cap to protect my locks.

  1. Warm up: 200 yards at a slow/moderate pace.
  2. 4 x 50 yards at a fast pace
  3. Rest 30 seconds
  4. 3 x 100 yards at a fast pace
  5. Rest 30 seconds
  6. 2 x 300 yards at a moderate pace
  7. Rest 30 seconds
  8. Repeat the series 2 more times.

Ocean workout:

Photo credit: Thinkstock Images/Stockbyte/Getty Images

How it works: Perform the high intensity intervals on any ocean equipment you'd like. Do 3 sets.

You will need: Any one of the following: paddleboard, kayak, surfboard or cap and goggles. It is also helpful to have a waterproof watch to time the intervals.

  1. Warm up for 5 minutes at a moderate pace.
  2. Sprint for 1 minute.
  3. Moderate pace for 2 minutes.
  4. Sprint for 1 minute.
  5. Moderate pace for 2 minutes.
  6. Sprint for 1 minute.
  7. Moderate pace for 2 minutes.
  8. Repeat the workout 2 more times.

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