Swim spas are a fantastic investment for individuals seeking to maintain their fitness, activity levels, and overall health. They not only provide a convenient way to swim and exercise but also offer an excellent opportunity for low-impact workouts that are gentle on your joints. Whether you’re an experienced athlete or starting your fitness journey, there is a wide range of exercises you can perform in a swim spa to help you stay active and healthy. In this blog post, we will explore some of the top exercises you can enjoy in your swim spa.


Swimming is undoubtedly one of the best exercises you can engage in within a swim spa. It provides a complete full-body workout that engages all major muscle groups. Swimming helps improve cardiovascular health, strengthens muscles, and aids in calorie burning.

swimmer in swimming spa

Water Yoga

Water yoga is an excellent way to enhance flexibility and balance. It involves performing yoga poses in waist-deep water, utilizing the resistance provided by the water to strengthen muscles and improve posture.

Resistance Training

Swim spas provide an exceptional environment for resistance training. The resistance provided by the water is ideal for building strength and toning muscles. You can utilize water weights or resistance bands to perform a wide range of exercises, including bicep curls, tricep extensions, and leg lifts. Resistance training in a swim spa helps build lean muscle mass and overall strength.

Core Strengthening

Core exercises are made easy using your swim spa as well. From a seated position, pressing your back against the spa, extend your legs forward and keep your arms by your sides. Place your hands on the bottom of the spa and draw your knees towards your chest, utilizing your abdominal muscles. Exhale as you extend your legs back out and inhale as you pull your knees in. This is a great way of using the buoyancy of the water to hold yourself in place while you keep focus on your core.


Squats are a fantastic lower-body workout. In a swim spa, the water’s buoyancy supports your body as you sit back, and the water’s movement adds an extra challenge to maintain balance. This exercise is gentle on your joints and strengthens the smaller muscles in your ankles, improving stability and balance outside the water. The built-in seats in swim spas provide additional benefits. Beginners can gradually lower themselves into the seat and stand back up, gradually strengthening muscles without constant pressure. Lower yourself into a squat position, hover over the seat, and push back up.

Water Aerobics

woman is doing aqua fitness in swim spa

Water aerobics is a fun and effective way to get in shape. It involves performing a variety of exercises in the water, such as jumping jacks, leg lifts, and arm circles. Water aerobics is low-impact, making it suitable for individuals with joint pain or mobility issues. It provides an excellent cardiovascular workout while also toning muscles and improving flexibility.

Aqua Jogging

Aqua jogging, running, and marching are excellent low-impact exercises that can be performed in a swim spa. By activating the jets, you can march, run, or walk against the current, benefiting from the force of the stream holding your body in place. The warm water elevates your body temperature, and performing these cardiovascular exercises in a swim spa offers various advantages such as joint protection, increased calorie burn, improved circulation, and enhanced mobility.


Want to get creative with your swim spa exercises? The use of stretch chords can be used to replicate the action of rowing to get a great upper body workout. Simply attache your stretch bands to a fixed point on your swim spa such as a railing, sit on the edge of your swim spa with your feet planted on the floor, and replicate the action of rowing using the bands. Who needs a boat when you have a swim spa.

Calf Raises

Calf raises are an excellent exercise for strengthening your leg muscles. Stand with your feet shoulder-width apart and place one hand on the swim spa’s shell for support. Rise onto your tiptoes, hold the position for 1-2 seconds, and then return to the starting position. Aim for three sets of 15-30 repetitions based on your fitness level. For a more challenging workout, try performing the exercise with one foot at a time while using the swim spa’s shell for balance.


Lunges are a great exercise for toning your legs and glutes. Stand in waist-deep water and step forward with one leg while lowering your body toward the floor. Lunges can be performed with or without resistance weights, depending on your fitness level.

Swim Spas In Boise, Idaho

Unlock a world of exercise and fitness possibilities with swim spas. These versatile installations provide customizable water resistance and ample space to perform a wide range of exercises, allowing you to enhance your physical fitness and overall well-being right in the convenience of your own backyard.
Whether your goal is to improve cardiovascular health, strengthen muscles, or enhance mobility, investing in a swim spa is a wise choice for your health journey. Don’t miss out on experiencing the incredible benefits firsthand. Contact Idaho Spas today to schedule a wet test and discover the transformative effects of a swim spa. With various sizes available to suit your needs, there’s a swim spa that’s perfect for everyone.