Fun Pool Workout to Exercise Along With

Friday, November 29 2019

Aside from being a fun, high intensity cardio workout, this routine is easy to follow along with in the pool.  Miff lead her favorite ‘go-to’ aqua workout that she teaches in her classes and likes to exercise along with on her own.    

According to Miff, this workout is always a crowd pleaser and it is the routine she uses when she subs a class.  Miff admits that choreography is rather challenging for her and so the moves in this routine are easy-to-follow and easy-to-teach.  Choreo Lite is based upon a template that anyone can follow.   It begins with 5 base moves and then progresses through several more blocks with new moves added on and changes layered in.  


The entire routine is rooted in base moves (jacks, skis, kicks, jogs, etc…), which make it easy to follow along with. 

After the initial 5 base moves are introduced in Block #1, the workout then progresses through several more blocks of the base moves with variations “layered” in such as changes in arm patterns, travel, direction, tempo, impact levels and intensity.

In addition to the layered variations, one new move is added every time a new block is introduced. 

Aside from being a fun, high intensity cardio workout, this routine provides a template of 6 blocks of movement that can be recreated with other exercises or variations. 


Five base moves are introduced.

These base moves are retaught with changes that involve forward & backward travel.  One new move is also added.

In this block, travel is used once again as the layered variation; however, the travel is lateral – moving right to left.  Another new move is added.

The base move variation layered in this time is changes in arm patterning; specifically assist and impede.   Another new move is added.

Changes in impact level and tempo are introduced in this block and another move is added.

It’s time for the finale.  Another move is added and this time around the goal is to amp up the intensity with force and power.

PoolFit would like to extend a big THANK YOU to Miff Hednriksen for sharing her “go to” workout with video subscribers.  Enjoy this fun cardio pool workout. 



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.