When many people think about burning fat, they either jump on the next new diet or grab their tennis shoes and start running. What they should be doing is adding strength training to their routine. While cardio and dieting helps burn fat and calories, taking the time to do strength training as well can help you lose 35% more fat in the same amount of time, researchers found in a study published in Medicine & Science in Sports Exercise.
A hot tub is the perfect place to lose fat with strength exercises for a few reasons:
- Water buoyancy allows for low-impact exercises
- Water resistance gives you full-body strength training
- You get to workout in your own private space
- You can receive a post-exercise massage to give your muscles relief after a hard workout
If you’re new to strength training, we’ve got some simple and effective exercises for you to get started in the comfort of your own hot tub! Just make sure to stay hydrated and limit your time in the hot water. If you feel like you’re overheating, take a break!
Before exercising in your hot tub, speak with your doctor to make sure that these exercises are safe for your body and condition. ThermoSpas is not responsible or liable for any injuries that may occur while performing these exercises. Make sure to perform them safely and carefully. For proper instruction, speak to a personal trainer.
1. Bicep Curl
Primary Muscles Targeted: Biceps, brachialis and brachioradialis
For this arm exercise, you will want to use a waterproof resistance band or aquatic dumbbell. Water resistance will make this popular exercise even more effective.
- If you’re using a band, stand in the middle of your hot tub, with the center of the resistance band underneath both feet and the ends in both hands.
- With the dumbbells or bands in your hands, your arms should be straight down next to your sides and your palms should be facing the hot tub wall in front of you with your knuckles facing the floor. If the resistance in your band isn’t tight enough, spread your feet further out across the center of the band.
- Then, lift your forearms up towards the top of the water. Keep your elbows as close to your body as possible and don’t move your upper arms.
- Finally, slowly lower your forearm back into the water.
2. Bicycles
Primary Muscles Targeted: Abdomen
Though you’ll be primarily moving your legs during this exercise, bicycles are actually great for working your core.
- Keep yourself upright throughout the exercise by holding on to a metal grab bar behind you. You can find these grab bars in any of ThermoSpas® fitness series spas.
- When you have a steady grip on the grab bar, slowly lift your legs up off the ground towards your chest.
- Next, start slowly rotating your legs in a circular pattern, like you would if you were riding a bike.
3. Outer Thigh Lift
Primary Muscles Targeted: Hip and outer thigh
For this effective leg exercise, you’ll need enough room in your hot tub to spread one leg out while stabilizing yourself by holding on to a grab bar. ThermoSpas® swim spas and exercises spas are perfect for outer thigh lifts.
- Stand with your feet together and the right side of your body next to the hot tub wall, safely holding on to a grab bar or the side of the hot tub.
- Then, slowly lift your left leg out to the side, as far out as comfortably and safely possible.
- Next, slowly bring your left leg back to the hot tub floor.
- When you’re done working your left leg, switch sides, with the left side of your body next to the
hot tub wall, and follow the same steps for your right leg.
4. Chest Presses
Primary Muscles Targeted: Pectorals, shoulders, triceps
To do these chest exercises, you’ll need to attach resistance bands to mounts. You can find attachment mounts in ThermoSpas® fitness series spas.
- Attach your resistance bands to the mounts and sit on the hot tub chair with the mounts behind you.
- Put the ends of the bands in your hands with your elbows bent at a 90 degree angle, so that your hands are in front of your chest. If you don’t feel enough tension in the band, tighten it or sit
further away from the mounts. - With your elbows still bent in the same position relative to your upper arm, lift your upper arms out so that your upper arms are perpendicular to your side, and your hands are next to your chest.
- Then, slightly bend your torso forward to make a 45-degree angle, while keeping your spine straight. Your elbows should be facing the left and right hot tub walls and your forearms and knuckles should be facing forward.
- Now push your arms forward towards the opposite side of the hot tub, following the angle of your body.
- After your arms are fully extended, slowly bring back your upper arms and bend your elbows again to the starting position.
If you’re looking for the best hot tub to work out in, look no further than ThermoSpas® swim and exercise spas. They have the space, training features and luxuries you need to have the most enjoyable exercise experience possible. You’ll never want to work out anywhere else again!
