Move · Videos · Cardio · 40 min

40-Minute Shallow-Water Jogs and Jacks Pool Workout

40-Minute Shallow-Water Jogs and Jacks Pool Workout — video by FIIT with Stacy Play · 40:00

Video by FIIT with Stacy on YouTube · Open on YouTube

A full chest-deep pool class built on jogs and jacks with active recoveries and short sprints, plus a warm-up and a stretch. The coach gives easier and harder options throughout, so it suits beginners to regular exercisers who want gentle-on-joints cardio.

  • 40 min
  • All levels
  • Low impact (no jumping)
  • pool

Good forHeart health

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Step by step 12

Tap a time to watch that step in the video.

  1. Warm-up: jog with heels down, then pendulum swings, butt kickers and high knees, sweeping the arms. 0:18
  2. Warm-up mobility: hula hip circles both ways, step-backs and forward steps, side leg lifts and jacks. 3:51
  3. Exercises 1–2, a minute each: front and back jogs, then jacks with forward, in and V pushes. 8:53
  4. Exercises 3–4: a small jog with palm pushes down and up, then jacks with a chest fly. 11:58
  5. Exercises 5–6: butt kickers with long arm swings, then two jacks and two side lifts, each side. 14:44
  6. Exercises 7–9: jog with breaststroke arms, transverse jacks, then fast wide football runs. 17:21
  7. After a water break: jacks with elbow extensions, then an offset jog, right foot forward, and a 10-second sprint. 21:52
  8. Clap jacks at the surface or with a lower clap, then the offset jog with the left foot forward. 24:40
  9. Reverse chest taps, then a jog drawing the knees inwards with cross punches or slices, and a short sprint. 27:25
  10. Crisscross jacks for the inner thighs, then a sideways jog, landing on full feet to change direction. 30:06
  11. Cool-down: walk with crisscross arms, walk a circle with one arm out each way, then slow step-throughs. 33:02
  12. Stretches: calf heel lifts each side, a hamstring sweep, side stretches and a front-of-hip stretch. 35:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Tall posture, shoulders relaxed and down, abs gently pulled in
  • Land with the whole foot on the pool floor, heels down, not on tiptoes
  • Slice the hands through the water if the wrists complain, or use a fist

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movespushing and sweeping arms through the water
  • Elbows movesbending and extending against water resistance
  • Wrists & hands movespalm pushes, with slice or fist options
  • Lower back movespendulum legs, hula hips, transverse jacks
  • Hips movesjacks, offset jogs, wide runs, leg lifts
  • Knees moveschest-deep jogs and jacks, buoyancy takes load
  • Ankles & feet moveslanding on the whole foot in the water

Easier option from the coach: Slice or fist hands for the wrists; stay in place; plain jacks instead of lifts

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FIIT with Stacy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety