Deep Water HIIT Workout

Thursday, September 08 2022

Prepare to launch your pool workout to an all new level with some high intensity acrobatics in the deep end. Train like astronaut, freed from gravity, so that your body can move in all positions for a challenging cardio and core workout.  Zero Gravity HIIT showcases the best of deep-water fitness.   Watch a trailer above. 

In outer space, there is no gravity and that is why astronauts float around and do amazing stunts like somersaults in midair.  On earth, as in a fitness studio, the downward force of gravity would prevent floating in the air and contorting your body in different positions.  But there is one place that you can do that. You guessed right. The deep end of the pool!   Submerged in deep water with a flotation belt on, you are freed from gravity and suspended by the upward forces of buoyancy.  This allows your body to float like it does in outer space, allowing you to do acrobatic maneuvers that you could never do on land.  Not only is this fun, it is a heck of a core workout.  The core muscles have to activate to reposition your body from vertical to horizontal and back to vertical again. 

Many people choose water exercise because they have aches, pains and joint impact issues that prevent them from participating in other fitness activities.  In shallow water exercise there is still joint impact because there is still gravity present in chest high water.  In deep water, you are submerged to your neck and that means there is zero gravity and zero impact. Freed from any impact on your joints, you can channel your inner athlete and work at a very high intensity without pain and discomfort.   Submerged up to your neck also means that all of your muscles are interacting with the water’s resistance.  Watch Mark talk more about the advantages of deep-water fitness.

Zero Gravity HIIT includes a short warm-up and cool down and eight working segments. Sometimes simple is best.  This routine contains just 14 exercise combinations and each combination includes just two moves.  The workout follows the structure of the pre-cued music playlist.  In each of the eight working segments, there are 6 cycles of :30 work and :15 rest, followed by 1 minute of recovery. Each working segment includes two combinations (Combo A and Combo B).  Since there are 6 cycles in each segment, the format is as follows:
Cycle 1: Combo 1
Cycle 2:  Combo 2
Cycle 3:  Combo 1
Cycle 4:  Combo 2
Cycle 5:  Both 1 & 2
Cycle 6:  Both 1 & 2
All of the working segments follow this format. 

If you are feeling bored with your workouts or you are feeling defeated by the aches and pains of an aging body, don’t give up. Go deep with zero gravity fitness.  High intensity, no impact, killer cardio, leg and core work…what more could you ask for?   
Go behind the scenes with Mark and see what actually went into the filming for Zero Gravity HIIT and learn more about our sister site, Fitmotivation, which was launched in 2014 to help aquatic fitness instructors teach better classes

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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.