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The Best Water Workouts For Women –

Weight Loss

The Best Water Workouts For Women –


You want to get fit and stay healthy? Your only solution is a workout, but this word recalls all those failed attempts, classes that left you watching the clock, counting the minutes, and unable to walk the next day.


The best way to get fit and healthy is to find a workout that is fun, one that you enjoy, and then you will have no problem doing it 3 or 4 times a week. Water Resist brings you the best way to exercise in Australia, high-intensity workouts in water that are effective but low impact, so you are not sore the next day but left feeling refreshed and invigorated.


Water workouts aren’t all about swimming laps. Water Cycling, Water Kickboxing, and Water Circuit workouts are fun, effective, and suitable for all fitness levels.


How does a water fitness workout work? Water provides resistance and plenty of challenge to get the blood moving and heart pounding. However, because of the buoyant nature of water, there is little to no impact on the joints and muscles that cause trauma, so less risk of injury or next-day soreness. There is no better way to start the day than a refreshing workout outdoors in the sun and water and there are no excuses not to back up again the next day as no next day soreness.


What do you need to get started? The most important asset is your open mind and, obviously, your swimming suit, a little grit and determination, and you will rock it.



Water cycling is as easy as riding a bike. Water cycling uses a submerged, hydro-spin stationary bike called a Hydrorider Aquabike.  An Aqua bike is specially designed to conduct aerobic exercises in water, targeting the legs, arms, chest, and core.


How to rock it?

It is simple, all you need to do is sit on the Hydrorider AquaBike and start pedaling. A Hydrorider’s special flywheel paddle ensures a smooth resistance that increases with speed so you can grow at your own pace.



Water cycling is perfect for those who don’t want to break a sweat yet aim to burn 800 calories per day while improving cardio endurance and flexibility. The dense nature of water provides you with the right amount of resistance, support, and safety.  Even better, it combats cellulite and is a great stressbuster for a better night’s sleep


What’s the best way to end a stressful day? A water kickboxing class.  Water kickboxing is a great low-impact cardio workout for the arms, abs, hips, bum, and thighs— that allows you to relieve stress and tension without the soreness, risk of injury or falling flat on your face.


How to rock it?

Water kickboxing is similar to other kickboxing. The bonus is the support of water to provide the maximum amount of resistance without the impact on the body. With the excellent guidance of your instructor, you’re going to mark your position with dignity regardless if you’re a beginner or an expert.



The buoyancy of water reduces the impact, and kickboxing improves endurance, agility, and coordination. A water kickboxing workout will tone your abdomen, shoulders, arms, hips, butt, and thighs and strengthen your core, all without the usual muscle soreness. It also improves your osteo-articular flexibility and cardiovascular capacity, while building stamina, agility, and coordination all the while instilling confidence and power.



A water circuit workout is a fun HIIT workout focused on lean muscle strength, full body toning and core strength. Circuit training alternates exercises targeting different muscle groups in short bursts of high intensity. This alternating means there’s less muscle fatigue so you can maintain a high level of intensity throughout the class, while the water helps keep you refreshed. In the water you can work harder than you ever imagined possible.


This fun class mixes it up with water resistance bands like the Hydrorider RiderBand, balls, and other weighted and resistance gear. Just to keep you on your toes, exercises vary each week so you never look at the clock.


How to rock it?

Bring your persistence and patience. The first few classes you will feel uncoordinated as your body develops the strength to control your limbs in the water. However, after a few weeks you will see a much more toned and fit version of you with a shape that will make jaws drop.



Because it is low impact, the water circuit class lets you tone and strengthen your upper and lower body without risking muscle tissue damage or injury from heavy weights. It also builds core strength, while increasing flexibility and joint mobility and is a great way to stretch your back. After a few weeks you will see shape changes and toning benefits.

With the combination of different fast-paced activities, the water circuit workout beats your boredom by constantly switching up your exercises and preventing your mind from drifting and looking at the clock.


Get Started


Whether you use these water workouts to complement your current fitness regime by reducing the impact on your body or make them your new training go-to for fun effective fitness, Water Resist aqua fitness water workouts offer you the most effective platform to get fit and stay healthy without damaging your body. If you love group fitness, check out one of their group classes or if you would like to focus on specific goals or have an illness or injury, make an appointment and they will put an individual plan in place for you. If you are not on the Sunshine Coast and you would like to bring a water workout like this to a location near you contact Water Resist for further details on equipment and training.


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