As the weather heats up, it’s a perfect time to move your workouts to the water. Whether you hop onto a board or into the pool, there are major physical and mental benefits to exercising in water, which burns fat and builds lean muscle (without hurting your body the way pounding the pavement can), calms the nervous system and even reduces stress. Try these high- intensity interval water workouts, which can be completed in 20 minutes, max.

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THE EXPERT: NORA TOBIN
Nutrition and performance enhancement specialist, health and fitness consultant for Four Seasons hotels, contributing editor to Shape.

 

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BUTTERFLY KICKS

Holding a kickboard, perform butterfly kicks — hold legs together, bend knees and use your core and glutes to move legs like one big flipper — as hard as possible for two lengths. Then do two lengths of steady kicking. Repeat, keeping chest up the entire time, for 10 minutes.

SWIMMING INTERVALS

In the ocean or a pool, swim at a moderate pace for five to 10 minutes to warm up. Then perform a 50-yard sprint (about one minute in the ocean or two lengths in a pool), followed by a two-minute slow drill. Repeat the series 10 times.

BEACH VOLLEYBALL BURSTS

Start in the center of the volleyball court. Sprint to one corner and then back to the middle. Repeat on the other three corners, then rest for a minute. Repeat the series 10 times.

 

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STAND-UP PADDLE INTERVAL

Paddle as fast as possible for 30 seconds, then at a moderate pace for one minute. Repeat 10 times.

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STAY HYDRATED!

During vigorous exercise, especially in warm weather, proper hydration is key. As a Propel ambassador, I know that when you take your summer workouts outdoors, you need to reach for water that contains electrolytes, which help replace what you lose in sweat. My go-to: Propel Electrolyte Water, which is enhanced with electrolytes, has zero calories and no sugar. Bonus: The electrolyte water comes in nine flavors to keep your hydration exciting!

Check out Nora’s workout videos, nutrition programs and health tips at noratobin.com and on Instagram @NoraTobin.

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