How many calories can you burn with water aerobics?

Finding an exercise routine that ticks all the boxes – fun, effective, and gentle on the body – can sometimes feel like a daunting task. Water aerobics is a low-impact activity that offers a refreshing twist on traditional fitness workouts.

This form of exercise is not only kind to your joints but also packs a punch in terms of calorie burn and cardiovascular health.

Whether you’re a fitness enthusiast looking for something new or someone seeking an accessible way to start getting active, water aerobics could be your perfect match.

So, how many calories can you burn with water aerobics? The answer varies depending on a few factors, including the workout’s intensity, weight, and overall fitness level.

However, one thing is certain: stepping into the pool for your next workout session could be a game-changer in your approach to fitness.

Let’s explore how water aerobics can be a key player in your health and wellness routine, providing both physical and mental benefits.

How many calories do you burn in water aerobics?

To give you a rough idea, an average person might burn between 200 to 500 calories during a one-hour water aerobics session [1]. This range is broad because everyone’s body responds differently to physical activity. 

Consider using a fitness tracker that monitors heart rate and exercise intensity for a more personalized estimate. Based on your data, these devices can offer insights into your specific calorie burn.

What is the best way to estimate calories burned?

Estimating the calories burned during water aerobics is an art as much as it is a science. With the right approach, you can get a good idea of how your efforts in the pool translate into energy expended. Here are several techniques to help you gauge your calorie burn more accurately.

Online calorie burn calculators

Online calorie burn calculators are handy tools for estimating how many calories you burn during activities like water aerobics. Here’s how to make the most of them:

  • Ensure the calculator has an option for water aerobics or similar aquatic exercises to get a relevant estimate.
  • Your weight, the duration of your workout, and sometimes the intensity level are crucial for a precise calculation.
  • Remember, these calculators provide estimates based on average data. Individual factors like metabolism and body composition can influence your actual calorie burn.
  • Try a few different calculators to see if they give consistent estimates, which can help you get a better idea of your calorie expenditure.

By using these calculators thoughtfully, you can gain insights into your workouts and how they contribute to your fitness goals [2].

How many calories can you burn with water aerobics?
Photograph: ASphotostudio/Envato

Fitness trackers and smartwatches

Fitness trackers and smartwatches have become essential tools for anyone looking to monitor their workout progress, especially for activities like water aerobics

Modern devices are often waterproof, making them perfect for tracking swims and water aerobics sessions. They provide real-time data on your heart rate, offering insights into your workout intensity and calorie burn.

Easily keep track of how long you’ve been exercising, ensuring you meet your workout goals. Input your personal information (age, weight, height) for more accurate calorie burn estimates.

By wearing a fitness tracker or smartwatch, you gain a clearer understanding of your physical activity and its impact on your health, allowing you to adjust your workouts for optimal results.

Heart rate monitors

Heart rate monitors are invaluable tools for measuring the intensity of your workouts, including water aerobics. Here’s why they’re beneficial:

  • They provide a precise measurement of your heart rate, allowing you to gauge how hard you’re working.
  • You can set heart rate zones based on your fitness goals, ensuring you exercise at the right intensity to burn calories effectively.
  • Real-time feedback helps you adjust your effort on the spot, maximizing the efficiency of your workout.
  • Over time, monitoring your heart rate can show improvements in your cardiovascular fitness, as you may notice lower heart rates at the same exercise intensities.

Utilizing a heart rate monitor during water aerobics sessions allows you to tailor your workout to your fitness level and goals, ensuring you stay within a beneficial range for health and calorie burning.

Personalized fitness apps

Personalized fitness apps are revolutionizing the way we approach workouts like water aerobics [3]. They offer a range of features tailored to your fitness journey:

  • Custom workouts: Tailor your exercise routine to match your fitness level and goals, whether you’re just starting out or looking for a challenge.
  • Progress tracking: Keep tabs on your workouts, monitor improvements, and see how you’re advancing towards your goals.
  • Calorie estimates: Input details about your workout and receive more accurate calorie burn estimates based on your activity level and personal data.
  • Motivational tools: Set reminders, earn badges, and share achievements to stay motivated and committed to your fitness plan.

By leveraging the capabilities of personalized fitness apps, you gain a partner in your fitness journey that offers guidance, tracks your progress, and keeps you motivated every step of the way.

What factors contribute to calories burned?

Every move you make requires effort, which in turn burns calories. However, the exact number of calories burned during water aerobics can vary widely based on several factors:

Intensity of the workout

The intensity of your water aerobics workout significantly impacts the calories you burn and the benefits you reap.

High-intensity sessions ramp up your heart rate, boosting cardiovascular health and calorie burn. Here are key ways to gauge and increase your workout intensity:

  • Monitor your heart rate: Aim for a target zone that’s 70-85% of your maximum heart rate to ensure you’re working hard enough.
  • Listen to your body: You should be able to talk but not sing during your workout, indicating a moderate to vigorous effort.
  • Add variety: Incorporate jumps, kicks, and arm movements to engage more muscle groups and increase intensity.
  • Challenge yourself: Use water resistance tools like paddles or noodles to make movements harder, requiring more energy and strength.

Adjusting these factors can help you tailor your water aerobics session to meet your fitness goals effectively.

Your body weight

Your body weight plays a crucial role in how many calories you burn during water aerobics.

It’s straightforward: the more you weigh, the more energy your body uses to move through the water. This is because moving a larger mass requires more effort and, consequently, more calorie expenditure. Here’s what you need to know:

  • Energy expenditure: Heavier individuals burn more calories than lighter ones when performing the same activity due to the increased energy required to move their body.
  • Personalized calorie burn: Understanding this can help you set realistic fitness goals tailored to your body type and weight.
  • Adapting your workout: If you aim to lose weight, incorporating water aerobics into a healthy diet and exercise regimen can create a well-rounded fitness plan that aligns with your goals.

Everyone’s fitness journey is unique. Your body weight is just one factor in a broader picture of health and wellness.

Celebrate your progress and use this knowledge to fine-tune your approach to water aerobics for optimal results.

How many calories can you burn with water aerobics?
Photograph: NomadSoul1/Envato

Duration of the exercise

The length of your workout significantly impacts the calories you burn during water aerobics.

Longer sessions mean more time spent moving against the resistance of the water [4], which in turn increases your calorie expenditure. Here’s how to make the most of your time in the pool:

  • Aim for consistency: Regular sessions, ideally 30 to 60 minutes long, can help maintain a steady calorie burn and contribute to overall fitness.
  • Gradually increase duration: If you’re new to water aerobics, start with shorter sessions and gradually increase your time as your endurance improves.
  • Mix it up: Incorporate a variety of exercises within each session to engage different muscle groups and keep your workouts interesting.
  • Listen to your body: While longer workouts can increase calorie burn, it’s important to pay attention to your body’s signals. Rest when needed to avoid overexertion.

By adjusting the duration of your exercise, you can find a balance that suits your fitness level and goals, ensuring each session is both enjoyable and effective.

Water temperature

Water temperature can subtly but significantly affect your water aerobics experience and the calories you burn.

Exercising in cooler water may increase calorie expenditure as your body works harder to maintain its core temperature. Here are a few points to consider:

  • Optimal range: Most water aerobics classes are held in pools with temperatures ranging from 82°F to 86°F (28°C to 30°C), which is comfortable for sustained exercise and can help optimize calorie burn without overcooling your body.
  • Adaptation: Your body adapts to the water temperature, potentially increasing your metabolism as it seeks to keep warm in cooler water.
  • Personal comfort: Comfort in water temperature is subjective. Some may find slightly cooler water invigorating, while others prefer warmer temperatures for muscle relaxation and joint ease.
  • Safety first: Always ensure the water temperature is safe and conducive to your workout goals and health needs. Extremely cold or hot water can pose health risks.

Understanding how water temperature impacts your workout can help you tailor your water aerobics sessions for maximum comfort and effectiveness.

In closing

As we’ve explored the various ways to track and maximize calorie burn during water aerobics, it’s clear that combining technology, personal insight, and a bit of science can significantly enhance your fitness journey.

Whether you prefer online calculators, wearable tech, heart rate monitors, or personalized fitness apps, each tool offers unique benefits to help you understand and improve your workout efficiency.

Now, take the plunge! Equip yourself with the right tools and information, and dive into your water aerobics journey with confidence.

With the right approach, you will not only see improvements in your physical health but also enjoy the process every splash of the way.


Is water aerobics good for losing weight?

Yes, water aerobics is effective for losing weight by burning calories and improving fitness in a low-impact way.

How many calories does water aerobics burn in 30 minutes?

In 30 minutes, water aerobics can burn approximately 100 to 250 calories, depending on your weight and workout intensity.

How do you calculate calories burned in water aerobics?

To calculate calories burned in water aerobics, use an online calorie burn calculator or a fitness tracker that includes settings for water-based exercises.

Is it OK to do water aerobics everyday?

Yes, it’s okay to do water aerobics every day as it’s low-impact and gentle on the joints, making it suitable for daily exercise.


Photograph: Pashin Georgiy/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.