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The 20-minute full-body workout in the pool that doesn’t involve swimming

THE WORKOUT

This full-body routine involves high-intensity intervals broken up by active recovery and can be done with or without webbed gloves. If you feel unsteady during any of the movements, hold onto the side of the pool.

The faster, more intense exercises in this workout should be done at about 80 per cent of your capacity, once you feel comfortable with them. Try to do the whole routine without breaks, using the slower exercises to catch your breath. If it feels too difficult, take breaks between movements or slow them down.

1. Jumping jacks

Do 20 jumping jacks as fast as you can: Perform the jumping jacks like you do on land, but stop your arms before they leave the water.

Do 10 slower jumping jacks.

Jog for three minutes at a moderate pace, using three of the jogging variations from the warm-up. For an extra challenge, incorporate high knees and dynamic arm movements.

2. Power pulls

Do 20 hard power pull backs as fast as you can: Start with your arms floating in the water in front of you, with your thumbs up. Open your arms wide, keeping them as straight as possible, until they are straight out at your sides. Be sure to keep your arms under the surface of the water, and bring your arms back to the starting position after each repetition.

Follow with 10 slower power pull backs.

Do 20 hard power pull downs as fast as you can: Start with your arms floating in the water on either side of you, palms down. Push your arms down into the water until they touch the outsides of your legs. Bring arms back to the starting position and repeat.

Follow with 10 slower power pull downs.

Do 20 power pull combos as fast as you can: Combine the two movements by starting with your arms in front of you, pulling them out wide, then pushing them down to your sides. Bring arms back to the starting position and repeat.

Follow with 10 slower power pull combos.

Do 20 jumping jacks as fast as you can.

Do 10 slower jumping jacks.

Jog for three minutes at a moderate pace, using three of the jogging variations from the warm-up.

3. Single-leg cycle

Single-leg cycle, as hard as you can, for 30 seconds on each leg: Stand on one leg and circle the other leg in the water, as if you were riding a bicycle.

4. Stir the water

Stir the water, one minute in each direction: Stand with your feet hip-distance apart and circle the water with both hands like you’re stirring a giant pot of soup. Move both arms together or alternate one arm at a time. Circle clockwise, then counterclockwise.

By Hilary Achauer © The New York Times Company

The article originally appeared in The New York Times.

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