Endurance Water Workout

Tuesday, June 28 2022

Join Sharlie and her fierce mom, Shelley, for an easy-to-follow Shockwave Aqua Fitness workout.  Performed in either deep or shallow water, this pool workout gradually builds cardio and muscular endurance with a simple template based on first performing an exercise for 20 seconds, then 40 and finally 60. 

20 40 60 HIIT is a favorite class format of the members who attend Shockwave Aqua Fitness classes in Topeka, Kansas.  Shockwave lead instructor, Sharlie Peterson, structured this format to provide a simple yet effective water workout that challenges stamina and endurance with a gradual buildup of exercise duration and all-out effort. 

One of the most commonly asked questions by Shockwave members is how they can increase their stamina in order to perform better during classes in order to get more out of them.  This inspired Sharlie to create a HIIT format that includes just four exercises per segment with an interval timing that gradually increases in order to push each individual to put more effort in as the exercise duration increases.  20 40 60 HIIT targets cardio, core and strength training with four sets of exercises. Most HIIT formats are designed for short bursts of effort, whereas 20 40 60 provides a gradual buildup of duration to not only help improve stamina but to also improve controlled breathing as well.  Watch Sharlie talk more about the 20 40 60 method.

Designed to be performed in both deep and shallow water, 20 40 60 HIIT offers a simple template for class members to enjoy and follow along with, while still challenging them as the duration for each exercise is increased. There are four exercises in each of the four sets that are worked back to back first for 20 seconds followed by a brief 10 second rest period, then again for 40 seconds of work and 15 seconds of rest, and then finally 60 seconds of maximum effort. In between each 4 exercise sets, a one-minute recovery period is provided to allow the body to recover and reset for the next round.  Foam dumbbells are used in one of the segments, however the exercises can also be performed without equipment   If performing this HIIT workout in the deep end, please wear a flotation belt in order to ensure the exercises are done safely and properly. 

Poolfit extends a big thank you both Sharlie and her mom for traveling from Kansas to Florida to film videos and share their passion for water fitness.  Check out Sharlie’s other Poolfit videos and stay tuned for another Shockwave Aqua Fitness video posting in August.

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.