CORE WORK IN water is far more challenging than sit-ups on a gym floor, where drowning in anything other than sweat is unlikely. During my KunAqua HIIT class, I held two grey foam dumbbells, bent my knees, and pushed them up and down through the water as quickly as possible for two minutes. The weights feel as light as crisps in the air, but in water, they feel like 5kg each, thanks to the resistance. This is why KunAqua HIIT—high-intensity interval training in the pool—works so well. On land, you might burn 500 calories on a treadmill or lifting weights; in the pool, you can burn 400 calories without the high-impact strain.
High-impact workouts can be harmful for those in midlife, older, or injured. But in the pool, you get all the benefits of HIIT without the risk. This isn’t your typical slow, rehabilitative pool class. As the instructor explained, “This is the modern pool workout. You can burn the same calories as a land-based HIIT class, but it’s low-impact, making it perfect for anyone with joint issues or injuries.”
The class began with a warm-up: swimming half a length, then “running” (skidding) back along the slippery pool floor. Next, we did a series of two-minute exercises as fast as possible. Weighted exercises with dumbbells were followed by functional moves like tuck jumps and core work, where we curled our knees to our chest with long tube floats around our middles. Then, I was handed pink foam boxing gloves and told to punch the water like a bag. The water’s resistance made every move more intense.
We raced through each exercise for two and a half minutes, took a 30-second break, and moved on. The quicker you go, the faster your heart beats and the more calories you burn.
This workout was perfect because I injured myself in the gym earlier this year. Although my heart was racing, I felt less faint than I would on land, and there was no risk of further injuring my knee—only strengthening it.
KunAqua HIIT is a great stepping stone for anyone recovering from an injury. The water takes pressure off the joints, allowing you to stay fit without exacerbating your condition. The added weights benefit the musculoskeletal system, making it ideal for older adults.
This class felt nothing like the aqua aerobics you might see in a local gym. It was intense, fun, and refreshing—proof that water workouts can be just as challenging as land-based ones without the strain.
