Aquawalking: The water workout that burns calories and combats cellulite

On the beach, it can look like a harmless class for older people – but this water workout is actually a demanding endurance session with body-shaping benefits.

When people think about exercise for weight loss, jogging, the gym or HIIT classes usually come to mind. Yet, along the edge of the sea or a lake, groups wearing wetsuits and swim caps can be seen apparently strolling through the water. This often-mocked activity can, according to experts, do a surprising amount for weight, muscle tone and cellulite.

What Aquawalking really involves

This activity is also known as coastal walking, Aquawalking or sea marching. The basic approach is broadly the same: participants walk briskly through the sea, a lake or a large swimming lake with the water reaching somewhere between navel and armpit height. Groups often work against small waves, sometimes using paddles or gloves to increase water resistance.

Because water provides buoyancy, the body carries only a fraction of its normal weight. This gives the knees, hips and back relief from the impact that can often cause problems when jogging. At the same time, the muscles have to work against the resistance of water, which is considerably greater than air resistance on land.

“Aquawalking combines joint relief with intensive muscle and endurance training – a combination that many people only appreciate once the muscle soreness begins.”

Many sessions are specifically aimed at older people because the workout remains gentle on the joints. Its reputation as a sport for pensioners is therefore not entirely without reason. However, anyone who has walked briskly for 45 minutes in hip-deep water will quickly realise that it is far from a leisurely beach walk.

How many calories walking through water burns

Specialist swimming and water-sports schools estimate that brisk Aquawalking can burn between 500 and 550 kilocalories per hour for a person weighing around 70 kilograms. Actual calorie expenditure depends on pace, water depth, waves, body weight and fitness level.

The key factor is reaching the cardiovascular endurance zone. This generally sits at 60 to 70 percent of maximum heart rate. Within this range, the body primarily draws on fat stores for energy.

• Moderate pace: Heart rate is slightly raised and conversation remains easy – carbohydrate burning predominates.
• Endurance zone: Breathing becomes quicker; you can still speak, but no longer chat comfortably – ideal for fat burning.
• Very high pace: You are gasping for breath and speaking is barely possible – considerably more carbohydrates are burned.

When walking in water, the endurance zone roughly equates to a speed of around 5 to 8 km/h. That may not sound like much, but it becomes unexpectedly challenging when there is a current or the water is deeper.

Trainers recommend warming up for 10 to 15 minutes first, for instance by walking briskly along the beach or through shallower water. Then aim to maintain the endurance zone as consistently as possible for 45 minutes. From this point onwards, the body makes greater use of its fat reserves.

Why cellulite responds to water training

One major benefit of Aquawalking is its effect on connective tissue and skin. Moving water continuously massages the legs and buttocks, while the cold water stimulates circulation and exercises the blood vessels.

“The combination of massage, cold and muscle work strengthens connective tissue – over time, cellulite dimples often appear less pronounced.”

Cellulite is caused by small fat deposits pushing outwards through weaker connective tissue. It is not a medical emergency, but it bothers many people. Aquawalking addresses this through three factors:

• Improved circulation: Blood vessels constantly widen and narrow in response to temperature differences and movement.
• Gentle pressure from the water: Hydrostatic pressure acts like natural compression and may reduce fluid retention.
• Targeted muscle building: Stronger thigh and buttock muscles firm the body’s contours from within.

After several weeks, many female participants report lighter-feeling legs, firmer-feeling skin and a more defined silhouette, even when the number on the scales barely changes. The body can reshape without necessarily shedding large amounts of weight.

Who benefits most from this water sport?

Aquawalking is suitable for a remarkably wide range of people, from beginners to athletes looking for supplementary training.

Another advantage is that training usually takes place in groups, often led by a trainer or guide. This can boost motivation, create commitment and make unfamiliar surroundings feel less daunting for those who are unsure.

Getting started with Aquawalking step by step

Anyone keen to try the sport should not simply enter unfamiliar water alone. A supervised class at the North Sea or Baltic Sea, at large inland lakes or in coastal holiday destinations is the better option.

The right equipment

• A wetsuit or shorty wetsuit, depending on water temperature
• Non-slip footwear for gravel, stones and shells
• A close-fitting swim cap or hat in windy conditions
• Gloves or paddles, if desired, for extra resistance

Safety and weather conditions should always be monitored closely, particularly in open water. Currents, large waves, hypothermia and sudden changes in the weather can all pose risks. This is why many providers use clearly marked routes and set precise time windows.

Training frequency and pace

For visible improvements in body shape and wellbeing, one or two sessions per week are sufficient at first. During the first few attempts, 20 to 30 minutes in the water may be enough to help the body adapt to this new form of exercise.

Over time, sessions can be extended to 45 to 60 minutes. Those who also maintain a reasonably balanced diet can create a solid calorie deficit without overloading the body.

How Aquawalking can be combined with other sports

This water sport does not have to replace jogging, cycling or strength training. Many people use it as an addition, particularly on days when their joints feel tired or when outdoor running is less appealing.

One possible weekly routine is:

• Monday: 30 minutes of easy running
• Wednesday: 45 minutes of Aquawalking in the endurance zone
• Friday: Strengthening exercises for the core and back at home
• Sunday: 60 minutes of walking or a gentle bike ride

This combination works the muscles, cardiovascular system and connective tissue alike, without putting excessive strain on any single area.

What beginners should know before their first class

Certain questions come up repeatedly: Can people with heart problems take part? Is normal swimming ability enough? How cold can the water be? The general recommendation is clear: anyone with pre-existing health conditions should discuss starting with their GP. However, many rehabilitation clinics and orthopaedic specialists consider water sports of this kind a worthwhile option.

Being able to swim is a definite advantage because it helps participants feel safer. Many classes, however, remain in shallow water where standing is easy. Trainers provide information beforehand about the route, water temperature and duration. Anyone who gets cold quickly should begin during warmer weather rather than attempting their first session in strong winds.

Notably, many people who have never enjoyed conventional endurance exercise stick with water walking for surprisingly long periods. For many, the blend of being outdoors, the sense of group participation and the positive feeling afterwards is more motivating than staring at a wall from a treadmill in the gym.