The Best Hot Tub Workouts: Low-Impact Exercise for Strength & Recovery

Hot tubs are often associated with relaxation, but did you know they can also be a great place for exercise? Whether you’re recovering from an injury, dealing with joint pain, or simply looking for a low-impact workout, exercising in a hot tub provides resistance, buoyancy, and warmth—all of which help reduce strain on the body while improving strength and flexibility.

In this guide, we’ll cover the best hot tub workouts, their benefits, and how to incorporate them into your fitness and recovery routine.

1. Why Work Out in a Hot Tub? The Benefits of Hydrotherapy Exercise

Hot tub workouts are an excellent way to stay active while minimizing joint stress. Whether you're recovering from an injury, managing chronic pain, or looking to improve flexibility, exercising in warm water offers unique advantages.

✔ Low-Impact Resistance – Water creates natural resistance, helping to build strength without putting stress on joints.

✔ Improved Circulation & Muscle Relaxation – The heat from the hot tub dilates blood vessels, allowing more oxygen to reach muscles, which helps speed up recovery and reduce stiffness.

✔ Joint & Injury Relief – The buoyancy of water reduces body weight, making movements easier for those with arthritis, back pain, or injuries.

✔ Enhanced Flexibility & Mobility – Warm water loosens muscles, allowing for greater flexibility and reduced stiffness.

✔ Increased Calorie Burn – Even light exercises in warm water can help burn calories and boost metabolism.

💡 Pro Tip: Perform exercises in water temperatures between 98°F–102°F for the best balance of warmth and muscle relaxation.

2. Hot Tub Strength & Resistance Workouts

Adding simple strength exercises to your hot tub routine can help build muscle and improve endurance while protecting joints from excessive strain.

A. Water Resistance Leg Lifts

✅ Targets: Core, thighs, and hip flexors

1. Sit on the edge of the seat or hold onto the spa’s wall.
2. Extend your legs straight out in front of you.
3. Slowly raise one leg at a time, engaging your core.
4. Lower back down with control.
5. Repeat 10–15 reps per leg.

B. Shoulder Press Underwater

✅ Targets: Shoulders, triceps, and upper body strength

1. Hold two water weights (or small water-filled bottles).
2. Start with arms bent at 90 degrees at shoulder level.
3. Press weights up above your head.
4. Slowly lower back to the starting position.
5. Perform 3 sets of 12 reps.

💡 Pro Tip: Use water dumbbells or resistance bands for added difficulty.

3. Low-Impact Cardio Workouts in a Hot Tub

Cardio exercises in a hot tub provide gentle movement while elevating your heart rate, making them ideal for people with joint pain or limited mobility.

A. Aqua Jogging

✅ Targets: Full body, cardiovascular endurance

1. Stand in the center of the tub.
2. Begin a light jogging motion, lifting your knees up in the water.
3. Keep arms moving for extra resistance.
4. Jog for 2–3 minutes.

B. Underwater Jumping Jacks

✅ Targets: Legs, arms, and core

1. Stand with feet together, arms at your sides.
2. Jump your feet apart while bringing your hands together above your head.
3. Return to the starting position.
4. Repeat for 1–2 minutes.

💡 Pro Tip: Adjust speed based on fitness level—slow and controlled for beginners, faster for cardio endurance.

4. Recovery & Flexibility Exercises in the Hot Tub

Hot tubs are perfect for post-workout recovery. These gentle stretches and exercises help reduce muscle soreness and improve mobility.

A. Water-Assisted Hamstring Stretch

✅ Targets: Hamstrings and lower back

1. Sit on the hot tub bench with legs extended.
2. Reach forward toward your toes, keeping your back straight.
3. Hold for 20–30 seconds.

B. Spinal Twist Stretch

✅ Targets: Lower back and obliques

1. Sit upright with feet flat on the tub floor.
2. Rotate your torso to the left, placing your right hand on the left knee.
3. Hold for 20 seconds, then switch sides.

💡 Pro Tip: Perform these stretches after your workout to increase flexibility and reduce stiffness.

5. Safety Tips for Hot Tub Workouts

While exercising in a hot tub offers many benefits, safety is key. Keep these tips in mind:

✔ Stay Hydrated – Drink plenty of water before and after to avoid dehydration. ✔ Limit Workout Time – Keep sessions between 15–30 minutes to prevent overheating. ✔ Adjust Water Temperature – Keep the tub at 98–100°F for workouts and 100–102°F for recovery. ✔ Use Accessories for Support – A spa handrail can help with stability during exercises. ✔ Listen to Your Body – If you feel dizzy or overheated, stop and cool down immediately.

💡 Pro Tip: Using a hot tub cover between workouts maintains water temperature and conserves energy.

6. Must-Have Hot Tub Accessories for Workouts

The right accessories can enhance your hot tub workouts, making them more comfortable and effective.

✔ Cover Lifter – Helps with easy spa access before and after workouts. ✔ Floating Bluetooth Speaker – Plays motivational workout music. ✔ Waterproof Game Cards – Keeps workouts fun with interactive exercises. ✔ Spa Handrail – Provides stability and support during movement.

💡 Pro Tip: Create a hot tub fitness routine by mixing strength, cardio, and recovery exercises into weekly workouts.

Final Thoughts: Boost Your Strength & Recovery with Hot Tub Workouts

Hot tub workouts are a fantastic way to stay active, recover faster, and improve flexibility—all while enjoying the soothing benefits of warm water. Whether you’re looking to build strength, boost circulation, or relieve muscle soreness, incorporating low-impact exercises into your hot tub routine can maximize health and wellness benefits.

Ready to elevate your fitness and recovery? Explore our selection of hot tubs and accessories at Dothan Hot Tub Warehouse for the best spa experience!

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