The 30-second article
• HIIT training in the water generates cardiovascular and metabolic benefits without the high impact , and with the additional benefits facilitated by the properties of the water
• Using an app with set timed ratios allows you to focus on participants ’ exercise technique , rather than on the clock
• Using a Partner Tabata format encourages healthy competition as well as social connection
• Other HIIT formats that work well in the pool include the ‘ 50 / 10 ’ ( 50-second work bouts followed by 10-second active recovery ) and ‘ 30 / 20 / 10 ’ ( progressive intensity work bouts ).
and delivery without sounding harsh or aggressive , you ’ re well on your way .
Formats
Try one of the following HIIT-style formats in your aqua classes , and then experiment with the others as your confidence in the format grows .
Format 1 : Partner Tabata / competitive training
This Tabata training protocol involves performing a particular exercise at the highest intensity for 20 seconds , followed by 10 seconds of recovery . This is repeated for 8 sets , totalling 4 minutes duration .
My class participants enjoy the competitive nature and social connection of this format . The short burst of effort encourages the ‘ competitors ’ to achieve personal bests with absolute warrior determination ( competition ) and immediate feedback from their partner ( social connection ).
An example of a 20-second Tabata interval might see partner 1 performing mermaids and counting the total number of repetitions they complete in the set time period , and partner 2 treading water at the highest intensity , lifting the chest out of the water .
At the end of the first interval , partner 1 informs their competitor of their result ( the number of repetitions ), which then becomes the target for partner 2 to match or beat as they proceed to swap exercises . Exercises are alternated between partners for each interval over the 8 sets . Attempting to match or beat the number of reps is the name of the game for the aqua partner Tabata format .
When it comes to designing Tabata aqua exercise combinations , aim to select a move or sequence that elicits the highest heart rate . As we know , aqua exercise intensity is dependent upon a range of variables , including water depth and temperature , lever length and water turbulence , so the best way to figure out which moves work best for aquatic HIIT is to try them out .
However , to get you started , you may want to consider the following moves , which are high enough in intensity and can be counted easily : plyometric stars , fast and powerful rock ’ n ’ roll , and Murray rivers are most appropriate for the moderate / high intensity exercises performed by partner 1 , while weighted moves such as intense long arm chest press or ski arms are suitable for partner 2 .
Format 2 : 50 / 10
This format features 50-second work bouts followed by 10-second active recovery , and is effective in both shallow and deep water .
Our aqua instructor training tells us that travelling in the resistive forces of water will elicit higher oxygen consumption when compared with stationary exercises . Longer and larger limbs will also create greater friction and water turbulence than shorter and smaller limbs and thus will also affect the movement of the body and intensity level of moves during deep water travel .
Examples of moves to use during the 50-second work bout ( with or without a flotation device ) include :
• Side flutter travel
• Supine seated travel
• Rock ’ n ’ roll travel .
Examples of 10-second active recovery moves include :
• Seated long arm press
• Rock ’ n ’ roll stationary
• Big Ms .
Format 3 : 30 / 20 / 10
This format comprises three progressive intensity work bouts of the same move with variation in delivery . Each bout increases with intensity and does not allow for any rest period for a total workout period of sixty seconds . As a more challenging HIIT format , you should be very mindful of whether it is suited to your participants .
When it comes to designing Tabata aqua exercise combinations , aim to select a move or sequence that elicits the highest heart rate
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