Best Swim Spa Workout Routines

There are dozens of tips out there aimed at helping you create a fitness regimen that will stick: Start slow, find a buddy, listen to a podcast—the list goes on and on. But the main thing that makes a workout stick, is incorporating fun while working out. That's why we feel a swim spa workout is the best way to exercise that's also fun.

The pros at Wellis Spas have been perfecting our swim spa designs for years, and in doing so we’ve gotten familiar with the features that can make a swim spa workout feel less forced and more fun—which means you’re more likely to stick to it than you may be with other routines.

Here, we delve into some of the best swim spa workout routines that will help you stay fit and engaged, all while enjoying the soothing waters.

Person using a swim spa resistance band for their swim spa workout.

7 Swim Spa Workout Routines

Whether you're a professional athlete exploring new and challenging exercises, or a beginner looking for low-impact workouts, a swim spa workout offers the best of both worlds.

Swim spa workout routines offer the unparalleled versatility of exercise and relaxation. The best swim spa workout routines encompass a range of activities, from brisk swimming against adjustable currents to low-impact water aerobics that enhance flexibility and joint mobility. These routines can even integrate resistance bands and aquatic dumbbells for targeted strength training.

After your swim spa workout, hydro massage and the soothing warmth of the spa help the post-workout recovery process. Whether engaging in interval training or a leisurely aquatic yoga session, the synergy of water's buoyancy and the spa's therapeutic features creates an ideal environment for holistic wellness and vitality.

Here are some of our favorite swim spa workout routines:

  • Endless lap swimming
  • Water aerobics
  • Hydrotherapy and stretching
  • High-intensity interval training
  • Treading water
  • Resistance training with bands
  • Hydro massage for faster recovery

Endless Lap Swimming

The swim current in a swim spa is adjustable, making it an excellent tool for lap swimming regardless of your swimming ability. For those who are new to swimming, you can start by using the swim spa's current at a low setting and gradually increase the intensity as you build your stamina. 

Advanced swimmers can benefit from the continuous resistance provided by the current, which engages multiple muscle groups and promotes cardiovascular health. Aim for a mix of strokes – freestyle, backstroke, breaststroke, and butterfly – to work various muscle groups and maintain a well-rounded workout.

Person using swim spa oars in their swim spa workout.

Water Aerobics

Water aerobics in a swim spa provide a low-impact yet highly effective workout. The buoyancy of water reduces the strain on joints while providing resistance for muscle engagement. Incorporate exercises like leg lifts, knee raises, cross-country skiing motions, and arm circles to target both upper and lower body muscle groups.

You can also use water dumbbells, swim spa oars, or resistance bands to enhance the intensity of your workout.

Hydrotherapy and Stretching

Swim spas are not just for intense workouts; they are also perfect for hydrotherapy and gentle stretching. The warm water and jets can help soothe sore muscles, improve circulation, and alleviate joint pain. Incorporate gentle stretching exercises like leg swings, arm reaches, and torso twists to improve flexibility and enhance your overall range of motion.

High-Intensity Interval Training (HIIT)

HIIT is a popular workout style that alternates between intense bursts of activity and short recovery periods. In a swim spa, you can implement HIIT by swimming against the current at maximum intensity for 30 seconds to 1 minute, followed by a brief rest period. Repeat this cycle for 15-20 minutes. HIIT not only burns calories effectively but also boosts your metabolism, promoting fat loss and cardiovascular fitness.

Treading Water

Treading water in a swim spa challenges your stability, endurance, and core strength. Maintain a vertical position in the water and use your arms and legs to stay afloat while resisting the swim current. This workout engages your entire body and is an excellent way to improve your balance and muscle coordination.

Person with a swim spa resistance band for their swim spa workout routine.

Resistance Training

Many swim spas come with built-in anchor points that allow you to attach resistance bands. This enables you to perform various resistance exercises such as rows, chest presses, and bicep curls. The resistance bands provide an added challenge to your workout and help build lean muscle mass.

Cool Down and Relaxation

After an intense workout, take advantage of the swim spa's relaxing features. Let the warm water and jets soothe your muscles and promote relaxation. Practice deep breathing and gentle stretches to wind down and aid in muscle recovery.

Why Choose a Wellis Swim Spa

Wellis swim spas offer some of the most advanced technology that can make a major difference in your swim spa workout. All swim spas have adjustable jets - but depending on the type of swim spa brand you choose, you may have to manually adjust the jets before and even during a workout. Talk about a rude interruption!

Wellis swim spas have W-Flow technology built in. What does that mean? W-Flow is a type of technology that automates your swim spa workout. This means that you can program a custom workout or select a pre-designed workout routine before you get started, and the jets will automatically flow through the full fitness program the same way a treadmill would. No manual jet adjustments - just press a few buttons and get ready to work out.

Remember: there are many different swim spa brands on the market - but not every swim spa offers the same features. If you want to use your swim spa for working out, you'll want the seamlessly automated experience of a Wellis exercise spa.

Preview the W-Flow Design for the Best Swim Spa Workout

Benefits of the Best Swim Spa Workout Routines

Combining the benefits of swimming and hydrotherapy, a good swim spa workout offers a unique and holistic approach to exercise that’s hard to find anywhere else. Here are just some of the various advantages of incorporating a swim spa workout into your exercise routine.

The Fusion of Cardio and Resistance Training

Swim spas provide the perfect blend of cardiovascular exercise and resistance training. Traditional swimming offers an exceptional cardiovascular workout, enhancing lung capacity, and strengthening the heart. With the added resistance of the water, muscles are engaged in a more challenging manner, promoting muscle development and toning. Whether it's freestyle, backstroke, or even water aerobics, a good swim spa workout allows for a range of exercises that target different muscle groups.

Low-Impact Exercise

One of the most significant advantages of any swim spa workout is the low-impact nature of the exercise. Unlike traditional running or high-impact activities that can strain joints and muscles, exercising in water significantly reduces the impact on the body. This makes a swim spa workout ideal for individuals with joint issues, arthritis, or those recovering from injuries. The buoyancy of water supports the body's weight, minimizing stress on joints while still providing an effective workout.

Enhanced Flexibility and Range of Motion

Water's natural resistance aids in improving flexibility and range of motion. During any swim spa workout, muscles are stretched and worked through a full range of motion, helping to prevent stiffness and promoting overall flexibility. The resistance of the water also encourages controlled movements, leading to better joint mobility and reduced risk of injuries related to muscle imbalances or inflexibility.

Stress Relief and Hydrotherapy Benefits

Hydrotherapy is the therapeutic use of water to promote wellness. A swim spa workout not only provides physical benefits but also offers the advantage of hydrotherapy. The warm water of a swim spa helps relax muscles, reduce tension, and alleviate stress. The buoyancy of the water supports the body, relieving pressure on joints and allowing for a soothing experience. This combination of exercise and hydrotherapy can lead to improved mental well-being, reduced anxiety, and a greater sense of relaxation.

Customizable Intensity and Variety

Swim spas are designed with adjustable current settings, allowing users to customize the intensity of their workout. Whether you're a beginner looking for a leisurely swim or an advanced athlete seeking a rigorous challenge, a swim spa can cater to your needs. This adaptability ensures that individuals of all fitness levels can benefit from a swim spa workout. Furthermore, the variety of exercises available – from swimming laps to water jogging to resistance band exercises – prevents boredom and encourages consistent participation.

Year-Round Fitness

One of the most enticing aspects of any swim spa workout is that they can be enjoyed year-round. Regardless of weather conditions, swim spas provide a controlled environment for exercise. 

This eliminates the limitations imposed by seasonal changes and allows individuals to maintain their fitness routines consistently. Want to swim a few laps even in a light dusting of snow? What about in the dead of summer when it’s much too hot for any other outdoor workout? A swim spa has you covered. 


If you are looking into the best swim spa workout, you probably have one either in your backyard—or you will soon. That means you have access to private use of your swim spa at every hour of the day and night, and in every season. 

Not having to drive all the way to the gym or a park can make working out much more convenient, and make you more likely to do it. 

Whether you're looking to rehabilitate an injury, engage in a low-impact workout, or simply enjoy the water while getting fit, a swim spa workout might just be the perfect solution.

How to Plan a Swim Spa Workout 

If you own a swim spa or are considering getting one, planning an effective workout routine is essential. With a Wellis swim spa, you can create a custom swim spa workout routine from start to finish. Or, choose one of the pre-programmed exercise spa regimens. You can even challenge yourself by adding resistance bands to make your exercise more challenging and targeted.

But before you get started, it's essential for your health and safety that you plan your swim spa workout. Here are some tips to help you plan a successful workout with a swim spa:

Set Clear Fitness Goals

Before you start your swim spa workout regimen, it's essential to define your fitness objectives. Are you looking to build muscle, improve cardiovascular health, lose weight, or simply stay active? Your goals will determine the intensity, duration, and types of exercises you incorporate into your routine.

Consult a Professional

If you're new to fitness or have specific health concerns, it's advisable to consult a fitness professional or a medical expert before starting any new workout routine. They can provide 

tailored advice based on your individual needs and help prevent injuries.

Warm-Up and Cool Down

Just like any other workout, it's crucial to begin with a warm-up session to prepare your body for exercise and reduce the risk of injury. A few minutes of gentle stretching and light movements can get your blood flowing. Similarly, conclude your workout with a cool-down to gradually bring your heart rate back to normal and help your muscles recover.

Incorporate Relaxation

After an intense workout session, take advantage of the spa function of your swim spa. The warm water and jets can help relax your muscles, reduce post-workout soreness, and promote overall relaxation.

Track Your Progress

Keep a workout journal to monitor your progress. Note down the exercises you perform, the duration, and any challenges you face. Tracking your progress can help you stay motivated and make necessary adjustments to your routine.

Stay Hydrated

Working out in warm water can lead to increased sweating, so it's essential to stay hydrated throughout your swim spa workout. Have a water bottle nearby and take regular sips to maintain your fluid levels.

Swim Spa Workout FAQ

Can you get a good workout in a swim spa?

Yes, a swim spa workout can be an extremely effective addition to your workout routine! Not only do they allow you to customize your workout completely, they can even be more effective than workouts done in a traditional pool. The high-powered jet streams can be adjusted to increase or decrease resistance, altering the intensity and difficulty of the workout. 

Is a swim spa workout good for weight loss?

A swim spa workout can be an effective tool for weight loss, especially when you work out consistently and pay attention to your diet. Plus, the low-impact nature of water exercise and the therapeutic benefits of hydrotherapy offer opportunities for weight loss while sparing the joints from extra stress. 

How long should you swim in a swim spa?

While there are some recommended time limits when it comes to hanging out in a hot tub due to their higher temperatures, swim spas offer the benefit of easily adjustable temperatures, so you can lower the temp for exercising and stay in them even longer. 

For hot tubs, the recommended maximum soak time is no more than 45 to 60 minutes at a time, as long as the temperature is at 104°F or lower. 

How fast can you swim in a swim spa?

The maximum speed you can swim in a swim spa depends on the model, but many will let you swim at a pace of anywhere from 1.5 miles per hour to 11 miles per hour.

Final Word: The Best Swim Spa Workout Routines

Whether you're aiming for cardiovascular fitness, muscle toning, flexibility, or just a soothing hydrotherapy session, a swim spa can be tailored to meet your needs. As with any fitness routine, it's essential to start gradually, listen to your body, and consult a healthcare professional if you have any underlying health concerns. So, dive into the world of the best swim spa workout routines and discover a new way to stay fit while enjoying the water's therapeutic benefits.

For more on the best swim spa workout tips, or for guidance in picking out your own swim spa for sale, contact our hot tub and swim spa sales reps at  844-4-WELLIS.

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