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Workout Library

Aqua Jogging Workouts

A collection of aqua jogging workouts we use for cross training, updated regularly. All workouts are guidelines only — adapt the times to your own fitness level.

Terminology

Understanding the intensity scale

We use a 1–5 intensity scale throughout, similar to an indoor cycling class. Level 1 is easiest, Level 5 is hardest.

Level 1

Warm up & final cool down. Similar to a moderately brisk walk.

Level 2

Light to moderate, like an easy jog. Great for beginners or focusing on form.

Level 3

Moderate — a brisk jog, comparable to a short 1–2 mile run pace.

Level 4

Hard — race pace, not sprinting. Aim to sustain this for 5–10 minutes.

Level 5

Very hard — think short burst sprint.

Pro Tip

Aqua jogging in a crowded pool

Unless you have access to a private pool, you'll typically share space with other swimmers. Carve out a little room by running in square patterns — a few feet forward, turn right, and repeat back to your starting point. Reverse direction for a change of pace, or make your first turn about a quarter of the way down the lane so every complete square counts as one lap.

The Routines

Five aqua jogging workouts to try

All levels correspond to the intensity scale above. Increase resistance on any of these by adding hand weights designed for water use, or a weighted aqua vest.

Introductory Workout for Beginners

20 minutesBeginner

Straightforward and designed for new aqua joggers — the first workout we ever did, repeated four times over two weeks. Also excellent for getting reacclimated to water-based exercise.

0–3 minLevel 1Warm up.
3–9 minLevel 2Increase intensity. You should still be able to hold a conversation.
9–12 minLevel 3Three minutes of increased effort. Conversation limited to a few words at a time.
12–18 minLevel 2Reduce intensity back down.
18–20 minLevel 1Two-minute cool down.

Intermediate 20-Minute Workout

20 minutes (expands to 30)Intermediate

Ramp up and hold a high level for 10 minutes, then ramp back down. Ideal if you're pressed for time but still want a challenging cardio session.

0–3 minLevel 1Warm up.
3–5 minLevel 2Two quick minutes of increased intensity.
5–15 minLevel 4Push to a full race pace for ten minutes. You'll be challenged for sure!
15–17 minLevel 2Ramp back down for two minutes.
17–20 minLevel 1Cool down.

Expand to 30 minutes by adding two minutes to each of the five segments once you're comfortable with the 20-minute version.

“Two and Two” 30-Minute Challenge

30 minutesInterval

Super easy to follow — after a short warm up, simply alternate two minutes at different intensity levels, five times through.

0–5 minLevel 1Warm up.
5–25 min2/4Alternate: 2 min moderately easy (Level 2), then 2 min hard (Level 4). Repeat the cycle five times.
25–30 minLevel 1Cool down.

Advanced High-Intensity Interval Workout

30 minutesAdvanced

Based on an indoor cycling structure that translates very well to the pool: high-intensity aerobic activity followed by short rest periods.

0–3 minLevel 1Warm up.
3–27 min4/5 + 2Six intervals of four minutes each: 3 minutes hard (Level 4–5) followed by 1 minute recovery (Level 2).
27–30 minLevel 1Cool down.

“Ramp Up, Ramp Down” 30-Minute Workout

30 minutesSteady Pace

A steady-pace session that ramps up, hits a peak, then ramps back down — deceptively challenging.

0–3 minLevel 1Warm up.
3–10 minLevel 3Increase to moderate intensity.
10–18 minLevel 4Increase to hard intensity.
18–20 minLevel 5A short two-minute burst at very hard.
20–27 minLevel 3The "ramp down" stage — seven minutes moderate.
27–30 minLevel 1Cool down.

Ready to give one a try?

Before you dive in, run through our aqua jogging checklist to make sure you're warmed up, geared up, and set for a safe, effective session.

Read the Checklist