Pool Jogging and Tabata 2 is a pool workout that is much more than just jogging. This 50-minute pool exercise video alternates traveling cardio segments with rounds of Tabata, a form of high intensity interval training (HIIT). In deep water fitness you can move in multiple directions, with a variety of arm and leg patterns that target all the major muscle groups. And if you can, you should. Doing water jogging or running in the pool for 50-minutes would be boring and cause repetitive overuse of the iliopsoas muscles (hip flexors).
Freed from gravity and joint impact, running in deep water gives you the freedom to change up the exercises, the movement direction and the muscles recruited, so that you get much greater fitness results. Therefore, I refer to the jogging segments in this workout as “cardio travel patterns.” Alternating the travel patterns with Tabata rounds adds in the extra benefits you get from high intensity interval training. Watch the video below as Mark explains WHY it is important to change up movement to get the best results in water jogging. Filmed in December 2020, this video was included in the blog for the Poolfit video, Pool Jogging and HIIT. If you like, Pool Jogging and Tabata 2, consider giving this related video a try as well.
Pool Workout-at-a-Glance
Pool Jogging & Tabata 2 includes a warm-up, cool down and seven exercise segments. Three of the exercise segments are 4-minute Tabata rounds, one for upper body, one for lower body and one for core muscles. Tabata is a form of HIIT in which each round includes 8 exercises performed for 20 seconds of work, followed by 10 seconds of rest. The other four exercise segments are 6-minutes in length and feature non-stop traveling for jogs, jumping jacks, cross country skis, swim-kicks and core inspired movement. Each jogging segment travels forward, backwards and lateral, and includes unilateral arm patterning. This workout was designed for deep water and a flotation belt should be used in the deep end. Most of the exercises can easily be performed in shallow water. The swim-kick moves will need be to be modified.
Equipment Options
In the video, I am wearing webbed gloves for extra resistance for the upper body. HydroRevolution (Aqualogix) Upper Body and Lower Body Equipment can also be used for extra resistance. Keep in mind, this equipment can be inserted into any Poolfit video that does not use other equipment.
Pool Jogging & Tabata 2 posts as we celebrate 10 years of Fitmotivation. Fitmotivation.com is Poolfit’s sister site and is a video streaming resource for water fitness instructors. The first video to post on Fitmotivation.com when it launched on November 14, 2014 was Pool jogging & Tabata. We thought the 10 year anniversary deserved a reboot. In closing, watch Mark talk more about original video and the reboot.