In 2025, wellness isn’t just a trend — it’s a lifestyle. And if you’re fortunate enough to own a swim spa or traditional hot tub, you’re sitting on more than just warm bubbles — you’re sitting on a full-body wellness tool. Hot tubs and swim spas are ideal for low-impact workouts, from reducing inflammation to building strength gently.
At Love’s Hot Tubs, we believe in blending luxury and longevity. Let’s turn your daily soak into a movement-rich ritual that supports your goals from the inside out.
Why Hot Tub Fitness Works
The magic lies in hydrostatic pressure and buoyancy. These natural forces reduce impact on joints by up to 90%, while providing gentle resistance that activates muscles. Water also soothes the nervous system, making it perfect for people with:
- Arthritis or joint pain
- Chronic fatigue
- Fibromyalgia
- Recovery from surgery or injury
- High stress or anxiety
Whether you’re a fitness enthusiast or just starting your wellness journey, hot tub fitness is for everybody. It’s a versatile option that can be tailored to your fitness level and goals, making it an inclusive and effective choice for all.
Swim Spa Workouts: Your Built-In Aquatic Gym
Swim spas offer generous space and customizable current resistance, allowing you to train for cardio, strength, and mobility — all in one place.
1. Stationary Swimming
Turn on the current and swim in place. Focus on strokes like freestyle, breaststroke, or backstroke. This builds endurance while supporting your spine.
Duration: 5–10 minutes (or interval sets)
Tip: Adjust resistance to match your fitness level.
2. Standing Leg Lifts & Kickbacks
Hold onto the side or built-in bar. Slowly lift your leg forward, to the side, or behind you. Keep movements controlled for maximum toning.
Targets: Glutes, quads, hamstrings, hip flexors
Reps: 10–12 per leg, 2–3 rounds
3. Water Dumbbell Rows
Use floating water weights. Stand or kneel and pull dumbbells toward your torso, squeezing shoulder blades together.
Targets: Back, biceps, shoulders
Reps: 12–15, 3 sets
4. Water Jogging or High Knees (Now with Swim Spa Mobility!)
Jogging in water is already easier on your joints than on land — but in a swim spa, you can go beyond just jogging in place:
- Jog back and forth across the swim spa to engage your full body and improve coordination.
- Jog against the current to simulate uphill running — without any joint strain.
- Add high knees by driving one knee up at a time toward your chest. This boosts core strength and balance.
Pro Tip: Engage your arms like you would on land. Keep your posture tall and movements deliberate — the water adds natural resistance.
5. Wall Push-Ups
Place palms on the spa wall and lean in with bent elbows. Push back slowly.
Targets: Chest, triceps, shoulders
Reps: 12–15, 2–3 sets
Traditional Hot Tub Workouts: Small Space, Big Gains
Even in a smaller spa, you can still engage in effective workouts. The convenience of being able to exercise in a smaller space while letting the jets soothe sore muscles will make you feel at ease and comfortable.
1. Seated Core Twists
Sit tall, cross your arms, and rotate left and right with intention.
Reps: 10–15 per side
Benefit: Strengthens obliques and improves spine flexibility
2. Neck, Shoulder & Arm Rolls
Let jets soothe your back while you roll your shoulders and stretch your arms.
Time: 1–2 minutes
Great for: Tension relief from work or stress
3. Wrist & Finger Mobility
Circle your wrists, stretch fingers, and press palms together under water.
Benefit: Helps with joint health, especially for those who type or write a lot.
4. Toe Taps & Ankle Rolls
Tap toes up and down, then roll ankles.
Perfect for: Increasing circulation, especially for people who sit often
5. Side-Grip Flutter Kicks
Grab the tub wall behind you, extend legs, and flutter kick.
Targets: Core, legs, and hip flexors
Time: 30 seconds–1 minute, repeat 2–3x
Tip: Stay engaged and controlled. You’ll feel it in your abs!
Strength, Core & Flexibility: More Moves to Try in Any Spa
Strength & Endurance
1. Squats
Stand and lower into a seated position, then push back up.
Targets: Glutes, hamstrings, thighs
2. Leg Extensions
Seated, extend your legs forward and cycle like a bike.
Targets: Quads, knees
3. Calf Raises
Stand and rise onto your toes, then slowly lower.
Targets: Calves, feet, and balance
4. Bicycle Kicks
Seated, grip the edge and cycle your legs in the water.
Targets: Abs, legs
Core & Balance
1. Torso Twists
Cross your arms and twist slowly side to side.
Targets: Obliques, core
2. Shoulder Rolls
Engage shoulders and roll forward and back.
Helps with: Upper body tension and posture
3. Single Leg Deadlifts
Stand on one leg, hinge forward, and extend the other leg behind.
Focus: Balance, core control, hamstrings
Flexibility & Stretching
1. Quad Stretch
Pull one foot toward your glutes while seated.
Tip: Keep spine tall and engage your core
2. Hamstring Stretch
Extend your legs and reach for your toes.
Focus: Hamstrings, calves, spine
3. Arm Circles
Extend arms out and make small-to-large circles.
Targets: Shoulders, arms, chest
The Mental Wellness Bonus: Calm Your Body and Mind
Water isn’t just good for the body — it’s powerful for your mind, too. Combining movement with warm water creates a natural calming effect on the nervous system, helping you:
- Reduce cortisol and adrenaline (stress hormones)
- Activate your parasympathetic nervous system (the “rest and restore” response)
- Increase endorphins and boost your mood
- Support mindfulness through slow, intentional movement
- Ease symptoms of anxiety and mental fatigue
Even 10–15 minutes of gentle water-based movement can help clear brain fog, restore inner calm, and set the tone for a more focused day.
Equipment That Takes Your Water Workout to the Next Level
Want to mix things up or make your spa workouts more effective? Try these:
- Aqua dumbbells – Lightweight on land, but heavy underwater for added resistance
- Waterproof resistance bands – Great for seated rows, arm presses, and leg extensions
- Foam noodles – Perfect for stability, balance, or fun float-supported core work
- Ankle weights (water-safe) – Add resistance to leg movements like kicks or marching
- Grip gloves or paddles – Create more drag in the water to activate your muscles
Most of these are compact and easy to store beside your spa. Just rinse them off and let them dry after each session!
Safety First: Guidelines for a Safe Spa Workout
As relaxing as water workouts are, it’s important to be mindful of safety. We’ve got you covered with these guidelines, ensuring that your hot tub fitness routine is not only effective but also safe and secure.
Here’s what to keep in mind:
- Workout Duration: Limit active exercise to 15–20 minutes in hot water (102°F or below). In a cooler swim spa, 30–45 minutes is fine.
- Water Temperature:
- Exercise range: 88–95°F
- Relaxation range: 98–102°F
- Anything above 104°F is not recommended for movement or prolonged use.
- Hydration: Always bring water with you — yes, even in the water!
- Avoid if… you’re feeling lightheaded, overheated, or overly fatigued. Stop and cool down immediately.
- Talk to your doctor before starting a hot tub fitness routine if you have a heart condition, are pregnant, or take medications that affect blood pressure.
Ready to Work Out and Chill Out? Start your hot tub fitness journey today. Visit Love’s Hot Tubs to explore our range of swim spas, traditional hot tubs, and fitness accessories. Let’s turn your daily soak into a movement-rich ritual that supports your wellness goals from the inside out.Whether you’re stepping into recovery, looking for a gentler fitness solution, or just want more value from your spa — we’re here for you. Come visit Love’s Hot Tubs in Emmett and check out our premium selection of swim spas and traditional hot tubs.
You’ll find not just a spa — but a full wellness experience.
References
CDC Healthy Swimming “Swimming and Your Health”
YouTube White Salmon Valley Pool MPD “4 Health Wellness Final”
Parents ‘Safety Rules to Know for Kids in Hot Tubs”
Mayo Clinic “Aquatic Exercises”
WebMD “Water Aerobics”
YouTube WebMD “Water Exercises for Shoulders & Arms”
WebMD Video- “Water Exercises for Your Back and Core”