How Many Calories Do You Burn Doing Water Aerobics?
TABLE OF CONTENTS
Water aerobics has become hugely popular as a low impact calorie burning option that suits people of all ages and fitness levels.
The combination of aerobic exercise and resistance training in the pool makes it a unique way to strengthen muscles. It improves
cardiovascular health, and supports healthy weight management.
But how many calories does water aerobics actually burn?
The answer depends on your body weight, workout intensity, and how long your water aerobics sessions last.
Understanding the number of calories burned can help you set realistic fitness goals and get the most from your workouts.
What is Water Aerobics?
Water aerobics (also called
aqua aerobics or aquafit classes) is aquatic exercise performed in shallow or deeper water. It's usually provided as part of a structured class.
The water resistance makes even simple water movements more effective. It engages your core muscles and improves body composition.
Unlike land based workouts, the buoyancy reduces stress on your joints. It makes aqua aerobics perfect for people dealing with joint pain or specific health conditions. Its also a great option for anyone who wants a gentler approach to fitness.
How Many Calories Do You Burn in Water Aerobics?
Average Calorie Burn Per Session
The calories burned in water aerobics varies quite a bit depending on how hard you work. A gentle half hour session usually burns around 100 to 120 calories.
Step up the pace to moderate and you might use 150 to 170 calories in 30 minutes. Meanwhile, really vigorous water aerobics can burn 200 to 250 calories in the same time.
Think you can stick around for an hour-long session? the calorie burn ranges from about 240 calories on the lighter end up to 500 or even 600 calories in a high intensity aquafit class.
This puts water aerobics right up there with other popular forms of exercise, as shown in government data on
calories burned during exercise.
The Role of Body Weight
Your body weight is one of the biggest factors in how many calories you'll burn. A person weighing 57 kg usually burns fewer calories in 30 minutes than someone weighing 84 kg, even if they do the same workout. Moving a heavier body simply requires more energy.
Muscle mass also matters because people with more lean tissue generally burn more calories during exercise.
Intensity and Fitness Levels
Water aerobics burn depends heavily on intensity. A gentle aqua aerobics class with slow movements will use fewer calories.
Higher intensity workouts, like fast kicks, jumps, or resistance training in deeper water — or even structured
Aqua HIIT sessions burn more calories.
As your fitness levels improve over time, you can push the intensity of your sessions higher, helping you build strength and burn more energy.
Factors That Influence Calorie Burn
Several reasons explain why two people might not burn the same number of calories during water aerobics:
Duration:
Longer periods of exercise naturally increase the total calories burned.
Body Composition:
People with more muscle mass typically burn more energy, even when resting.
Water Resistance and Movements:
Larger or quicker water movements create more resistance, using more calories.
Health Condition and Age:
Certain conditions or reduced muscle mass with age may cause you to burn fewer calories.
Water Temperature:
Exercising in cooler pools can slightly increase calorie burn as your body works harder to stay warm.
These factors show that calorie burn isn't a fixed number. It changes based on your effort, weight, and environment.
The good news is that water aerobics offers a sustainable way to burn calories while being kind to your joints and overall well being.
Can Water Aerobics Help You Lose Weight?
Yes, water aerobics can definitely be an effective part of a weight loss plan. To lose weight, you need to create a
calorie deficit, which means burning more calories than you eat.
Regular exercise in the pool, along with a healthy diet and balanced lifestyle, can help you manage your weight over time.
Aqua aerobics really supports weight management because it's sustainable. Unlike some high impact workouts that leave you sore and burnt out, the low impact nature makes it much easier to stick with regular exercise.
It prevents putting excessive strain on your body. Attending water aerobics classes two to three times a week, plus eating a balanced diet, helps many people lose weight steadily and keep it off.
If you want to lose weight, a personal trainer can help. They understand aquatic exercise and can create a fitness plan that fits your goals and skills.
Water Aerobics vs Swimming Laps
When comparing calorie burn,
swimming laps generally uses more energy than water aerobics. It requires continuous movement and engages more muscles at higher intensity.
A strong swimmer might burn more calories in the same amount of time. However, water aerobics offers benefits that swimming doesn't.
It's structured, social, and easier on your joints. For many people, this makes it a more enjoyable and realistic fitness routine than trying to swim long distances.
Benefits of Water Aerobics Beyond Calorie Burn
Water aerobics offers much more than just weight loss or calorie burn. It improves cardiovascular health, strengthens core muscles, and helps tone your body.
Water benefits your joints by providing buoyancy. This support is great for those with
arthritis or anyone healing from an injury, as water aerobics also
helps with injury recovery and rehabilitation.
Many people discover that water aerobics classes reduce stress and boost overall well being. Group aquafit classes provide that social element that keeps you motivated.
Whereas the low impact nature makes it suitable for a wide range of ages and fitness levels, highlighting the
benefits of Aqua Aerobics for seniors who want to stay active without joint strain.
This combination of physical and mental health benefits go beyond your waistline. Water aerobics is good for your overall health and overall fitness.
Maximising Your Calorie Burn in Aqua Aerobics
If you want to burn more calories in the pool, focus on intensity and variety. Adding water weights or water dumbbells increases the resistance training in your workout.
Exercising in deeper water requires more energy to stabilise your body, which naturally boosts calorie burn.
Extend your one hour session to include intervals. That means switching between slower and faster movements.
This will help you burn more calories while keeping things interesting. The variety also means you can exercise for longer periods without getting bored.
Conclusion
So, how many calories do you burn doing water aerobics? On average, expect to burn between 100 and 250 calories in a 30 minute session. Or 240 to 600 calories in a one hour session.
The exact number of calories depends on your weight, intensity, and fitness levels.
Water aerobics is an effective, low impact way to burn calories, support weight loss, and improve overall fitness.
When you pair it with a healthy diet and regular exercise, it leads to lasting physical and mental well-being.
Frequently Asked Questions
How Many Calories Does Water Aerobics Burn in 30 Minutes?
Most people burn between 100 and 250 calories in a half hour aqua aerobics class, depending on your body weight and intensity level. The water resistance means you're working harder than you might think.
Does Water Aerobics Burn More Calories Than Walking?
Yes, water aerobics typically burns more calories than walking on land. Because water resistance forces your muscles to work harder with every step and movement. The natural resistance of water makes even simple movements more challenging.
Can Water Aerobics Help Me Lose Weight?
Absolutely. Aqua aerobics helps burn calories. It supports a calorie deficit, making it a great choice for weight loss. Pair it with a balanced diet for the best results. The key is consistency and making it part of your regular exercise routine.
How Many Calories Do You Burn in One Hour of Water Aerobics?
Expect between 240 and 600 calories, with higher figures achieved during vigorous one hour sessions. Your exact calorie burn depends on your fitness levels, body weight, and how hard you push yourself.
Is Water Aerobics as Good as Swimming for Fitness?
Swimming laps may burn more calories per session. But water aerobics is easier on your joints. It provides resistance training benefits. It's also great for overall health and managing weight. Plus, many people find the structured class format more enjoyable and sustainable long term.
What Affects the Number of Calories Burned in Water Aerobics?
Body weight, muscle mass, fitness levels, water resistance, exercise duration, and water temperature. Heavier people generally burn more calories. Higher intensity aerobics in deeper water increase the calorie burn significantly.
