If the phrase water aerobics calls to mind images of "mommy and me" classes or grannies gently bobbing up and down, we've got news for you: This revolutionary water routine just came to a pool near you. It combines high-intensity cardio exercises and plyometric power moves with jiggle-proofing resistance bands. (Search: The best way to burn calories) That may sound intimidatingly Olympian, but it's not. On the contrary, it's surprisingly easy—and fun. "The buoyancy of water lessens the pull of gravity, making you feel lighter and making balance simple, while also reducing impact on your knees," says personal trainer and Prevention contributing editor Chris Freytag, who created this routine. "This makes the same moves that would be difficult to do on land feel easier in the pool." (No pool handy? Try this indoor resistance band routine instead!) The payoff is powerful: This workout blasts calories, tones trouble spots, and boosts muscle strength—in less than 30 minutes.
We tested our Hydro Belly-Blaster routine on a group of real women wearing heart-rate monitors. On average, the women burned 318 calories in 28 minutes. Katie Kerrigan, 35, torched a whopping 363 calories. "I just had my third baby, and lifting weights in my living room feels too hard," Kerrigan says. "I really enjoyed this routine. I felt like I could move my body much easier in the water, and it kept me cool." (For extra exercise motivation, click here.) Do this workout 5 times a week and cut your daily diet by 250 calories, and you'll be 8 pounds slimmer by the end of summer.
Discover another fun, high-energy program that will help you blast calories and burn fat fast: Dance Yourself Thin!
YOUR HYDRO BELLY-BLASTER WORKOUT
What you’ll need:
· A pool where you can stand in chest-deep water
· A resistance band; our testers used a SPRI red Xertube ($10; spri.com)
· A waterproof watch, timer, or heart-rate monitor to time sets
How to do it:
· Start with a 2-minute warm-up of treading water or easy swimming.
· Do each Hydro Belly Blaster strength circuit twice.
· Between each Hydro Belly-Blaster circuit, do 1 minute each of your Fat-Zapping Cardio Moves.
· Cool down with 2 minutes of full-body stretching.
Total workout time: 28 minutes
Related: 10 Problem-Solving Bathing Suits That Fit Your Body
CIRCUIT 1: HYDRO BELLY BLASTER
Tick-Tock With Upright Row
Stand on band with both feet, right handle in left hand and left handle in right hand. Lift right leg out to side, pulling handles toward shoulders. Return to start, and repeat with opposite leg. Continue alternating legs for 1 minute to complete 1 set.
Targets: Legs, shoulders, upper back, abs
Squats to Overhead Shoulder Press
Stand on band with both feet slightly more than shoulder-width apart, holding one handle in each hand. Squat as though sitting down in an imaginary chair, keeping knees behind toes. Pause; stand up, pressing hands overhead. Repeat for 1 minute to complete 1 set.
Targets: Legs, butt, shoulders, abs
More: Flatten Your Abs With Yoga
CIRCUIT 2: HYDRO BELLY BLASTER
Chest Fly
Stand with right foot 2 to 3 feet in front of left foot, left foot on top of band, holding handles at chest level with elbows bent. Press handles forward, extending arms in front of chest. Return to start, and continue for 1 minute to complete 1 set.
Targets: Chest, shoulders, abs
Overhead Pull With Knee Lift
Start with arms extended overhead, shoulder-width apart, one handle in each hand and band wrapped around hands to reach desired resistance. Lift left knee. Lower hands toward water while pulling band out to sides, squeezing shoulder blades together. Simultaneously switch legs, lifting right knee. Repeat for 1 minute to complete 1 set.
Targets: Arms, shoulders, back, abs, legs
