Deep & Shallow Intense Water Workout

Monday, September 06 2021

Continuing with their innovative interval templates, AquaGym Fitness is back with another high intensity water workout. AquaGym Fitness Workout #13, HIIT It, combines high intensity interval training (HIIT) with ladder drills.  No equipment is needed, and this 45-minute workout can be enjoyed in both deep and shallow water.   

AquaGym Fitness (AGF) is known for their simple-to-follow but challenging interval workouts.  In HIIT It, AGF instructor, Alexis Casey, leads the action in the shallow end while AGF founder, Stephanie Newberry demonstrates the workout in the deep end.  HIIT is a form of interval training that features short bouts of intense exercise, followed by a rest period.  HIIT workouts are designed to push the body into an anaerobic state, where you are exercising at 85-90% of maximal heartrate, which is intense, breathless exercise.   Research shows that HIIT workouts burn more calories in a shorter amount of time and result in greater fat loss, as compared to aerobic workouts. Studies also show that HIIT boosts the metabolic rate longer into the day after exercise is completed.

Timing Sequences
Interval training and HIIT can and should be performed with a wide variety of timing sequences.  The set-up of the timing can completely change the fitness outcome, as was explained and demonstrated in the Ride the Wave series, Part 1, Part 2 and Deep.  The timing scenario in HIIT It features descending work times paired with 10 seconds of complete recovery. 

HIIT Segment 1:  This segment features five exercises performed for 50 seconds, followed by 10 seconds of rest. 

HIIT Segment 2:  The four exercises in this segment are performed for 40 seconds of work, followed by 10 seconds of rest, and then repeated for a second cycle. 

HIIT Segment 3:  Performed for 30 seconds of work and followed by 10 seconds of work, the three exercises in this segment are repeated three times. 

HIIT Segment 4:  Serving as “The Finisher,” this last segment features traditional Tabata timing.  Two exercises are performed for 20 seconds of work and 10 seconds of rest and repeated four times. 
Watch Stephanie talk more about interval training and timing.

Ladder Training
The HIIT segments are alternated with three segments of ladder drills that feature two exercises performed with ascending timing:  :10, :20, :30, :40, :50, :60.   For the video, the ladder segments were performed in the center of the pool to make filming easier.  However, in AGF classes, the ladder drills are performed at the pool wall according to AGF founder, Stephanie Newberry.  “We do this for spacing purposes and to add extra interest by changing up the pace and the exercises.”

Dual Depth
Similar to their other workouts, Rolling Pyramids, Power Trios and Descending Intervals, HIIT It can be performed in both deep and shallow water.  Creating a workout that can be performed in either depth simply opens up more pool space and provides better customer service. It also eliminates the need for instructors to modify movements for members who ignore the class schedule and plop themselves into whatever depth they prefer. 

As always, we would like to extend a big thank you to Stephanie and Alexis for sharing AGF Workouts with subscribers.  We have included a survey on both the website and app and the results are clear, AquaGym Fitness workouts are mentioned by many as their favorite Poolfit workouts.  Good news!  AquaGym Fitness will back at the end of October filming a couple more workouts.  Stephanie is excited to share her Christmas workout that is based on the 12 Days of Christmas.  We can’t wait to see this!

Speaking of the survey, please help us improve by taking this 10-question survey, if you have not already.   And if you have not yet left us a rating & review on the App Store (IOS users) or the Play Store (android users), please do.  These Ratings & Reviews increase our visibility and help others determine whether or not to download the app.  Please also consider visiting our Facebook page and leaving us a review, or following us on Twitter @poolfit or on Instagram.

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.