5 Hot-Tub Exercises That Make Relaxation Feel Productive

Most people think of a hot tub as pure relaxation. But here’s a little secret, when you’re standing in chest-deep water, about 70% of your body weight disappears. Suddenly, your joints feel light, your movements are easier, and your muscles get to work without the usual wear and tear. In other words, you can be soaking and sweating at the same time. 

So really… why haven’t you tried it yet?

Why Water-Based Workouts Hit Different

Exercising in water isn’t just easier on the body, it works it in ways land workouts can’t. Warm water helps muscles loosen up, while buoyancy supports your weight, making movement smoother and more controlled.

Less strain, more gain: Water takes up to 90% of your body weight off your joints, making it ideal for people with arthritis, past injuries, or anyone wanting to avoid high-impact stress.
Built-in resistance: Moving through water is like using invisible weights. It’s 12 times denser than air, so every lift, kick, and stretch works more muscles at once.
Better flexibility: Because water supports your body from all sides, it allows a greater range of motion, reducing stiffness in your hips, shoulders, and back.
Real calorie burn: Even slow, steady movement in water demands effort. You’ll still torch calories—without the jarring impact of running on pavement.

5 Simple Exercises to Try in Your Hot Tub

Before starting, spend 1–2 minutes slowly walking or marching in place in the water. This warms up your joints and gets your blood flowing. When you finish, stretch your calves, shoulders, and back while the heat keeps your muscles relaxed. Limit your total workout to 15–20 minutes, sip water regularly, and take breaks if you feel overheated or lightheaded.

1. Shoulder Rolls
   Stand tall in the center of the tub, feet about hip-width apart. Let your arms hang loosely at your sides. Slowly roll your shoulders forward in big, smooth circles—like you’re trying to draw circles with your shoulder tips—20–30 times. Then reverse the motion for the same number of reps. Keep your head relaxed and your movements slow to really feel the release through your neck and upper back. Complete 3–4 sets.
2. Bicycle Kicks
   Sit comfortably on the seat with your back straight, gripping the edge with both hands for support. Lift your legs so they’re just under the water’s surface. Begin pedaling in slow, controlled circles, as if you’re riding a bike through syrup. Keep your core tight, shoulders relaxed, and avoid splashing. Maintain the motion for 20–30 seconds, then rest. Repeat for 3–4 rounds, adjusting your speed for a light cardio challenge.
3. Leg Lifts & Hip Lifts
   For leg lifts, stand near a wall for balance. Slowly raise one leg straight out to the side until you feel a gentle pull in your outer hip. Hold for a moment, then lower with control. Repeat 10–12 times on one side before switching legs.
   For hip lifts, stay seated with your feet planted and hands gripping the seat for stability. Tighten your glutes, then slowly lift your hips a few inches off the seat. Lower back down gently. Repeat 10–12 times for 2–3 sets. Focus on smooth, controlled movement rather than speed.
4. Arm Circles
   Stand or sit with your arms extended straight ahead, keeping them just under the surface of the water. Make slow, controlled circles forward for 10–12 reps, then reverse for another 10–12. Imagine you’re pushing through thick water with every circle. Do 2–3 sets. For more intensity, hold light waterproof weights or even small water bottles filled halfway.
5. Heel Raises
   Stand tall with feet flat on the floor of the tub, about shoulder-width apart. Shift your weight slightly forward and press through the balls of your feet to lift your heels as high as you can. Pause at the top for a second, then lower back down slowly. Repeat 15–30 times for 3 sets. Keep your core engaged and lightly rest your fingertips on the wall for balance if needed.

Turning Your Hot Tub Into a Wellness Hub

The beauty of hot tub workouts is how naturally they fit into your life. You’re already in the water, already relaxed, so adding 10 minutes of movement feels effortless. Warm water supports your body, the resistance challenges your muscles, and you leave feeling both refreshed and accomplished.

If you want to relieve joint pain, build strength, or just make your soak time more active, these simple exercises are a smart place to start. In a single session, you’re working on mobility, strength, and heart health, all without stepping foot in a gym.

So next time you slip into your hot tub, don’t just sit there. Move, stretch, lift, and kick. You’ll walk away with a looser body, a clearer head, and a workout you didn’t even have to force yourself to do.

Tried any of these moves in your own hot tub? Let me know how it went in the comments — and share this with a friend who could use a workout that feels more like a spa day.

Sources: 

• Becker, B. E. (2009). “Aquatic Therapy: Scientific Foundations and Clinical Rehabilitation Applications.” PM&R, 1(9), 859–872. https://doi.org/10.1016/j.pmrj.2009.05017

• Bressel, E., Dolny, D. G., & Gibbons, M. (2011). “Trunk Muscle Activity during Aquatic and Land Exercises.” Medicine & Science in Sports & Exercise, 43(10), 1927–1932. https://doi.org/10.1249/MSS.0b013e31821f61f

• Mooventhan, A., & Nivethitha, L. (2014). “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body.” North American Journal of Medical Sciences, 6(5), 199–209. https://doi.org/10.4103/1947-2714.13295