Using Hot Tub For Weight Loss – 5 Best Exercises

When you think about working out in the water, you may think about pools or swim spas. But, did you know hot tubs can be just as effective a tool for healthy living and weight loss?

While you may not be able to swim laps as you would in a pool or swim spa, that doesn’t mean you can’t get in some cardio and strengthening exercises.

Let’s take a look at the best five hot tub exercises for weight loss!

Top 5 Hot Tub Exercises for Weight Loss

1. Jogging

Jogging underwater is even more effective than land jogging because you’re running against the resistance of the water. It also burns an extra three calories per minute compared to jogging on land.

As an added benefit, water removes the strain on your joints that’s typically associated with running.


High-intensity interval training (HIIT) is an effective way to achieve maximum calorie burn in a shorter amount of time.  

Incorporating different levels of intensity makes your heart work harder and, as your body adjusts to different speeds, you burn more calories than you would at a steady pace.

The easiest way to do HIIT in your hot tub is by alternating between walking and jogging.  Walk at a brisk pace for three minutes and then add a burst of jogging for 30 seconds. Once the 30 seconds is up, you walk slowly for 60 seconds to calm your heart rate and then start all over.

3. Jumping

Jumping in your hot tub may sound silly, but it’s a phenomenal way to up your calorie reduction. Jumping can be done in a variety of ways. You can mimic jumping rope, do jumping jacks or do jumping knee tucks where you bring your knees up toward your chest each time you jump.

4. Squats

Although squats are considered a toning exercise, they can really elevate your heart rate and get your blood pumping.

  • Stand in the middle of your spa, feet shoulder width apart, and bend your knees while pushing your hips backward as if you were sitting down.
  • You can raise your arms in front of you as you squat or put your hands at your hips.
  • Hold for a few seconds and then stand and repeat.
  • Do 10 repetitions to start.

5. Yoga

Yoga may not be as big of a calorie burner as the other exercises, but it keeps you limber and flexible which is an important part of staying healthy.

While yoga might look difficult, the buoyancy of the water will help you with balance issues. It can also increase range of motion and muscle tone. It’s also good for your cardiovascular and circulatory health and aids in pain reduction.

Taking Care of Your Mind

Healthy living is about treating the whole body well, including your mind. That’s where your hot tub comes in.

The heated water and jet massage are perfect for helping you to relax and de-stress. This power duo is also great for loosening tight muscles and helping to relieve pain.

Soaking on a regular basis is a great way to treat your mind and body to a break.

Healthy Approach to Weight Loss with a Hot Tub

Our goal at Van Dorn Pools and Spas is to help our customers enjoy their hot tubs to the fullest. As the provider of the best hot tubs in Maryland, we can help you find the size and style that’s right for you.

Contact or stop by any of our three showrooms to speak to our experts about our hot tubs, swimming pools and swim spas for sale.

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