This shallow-end exercise is very beneficial, not only to burn calories but to strengthen your upper and lower body muscles as well. If performed regularly and with the right speed and intensity you can achieve some good results. No need for any equipment. Just use water resistance.
Stand in the shallow-end with straight back. Spread your arms out but keep your hands in the water (the arm should go out as wide as possible without getting your hands out of water). Keep the arms and the legs straight.
Perform a rapid high knee jogging and fast arm rotation at the same time. Go fast enough to feel your heart rate rise and your muscles burn. Reach your peak, rest and then repeat again by rotating your arms the opposite way.
Lift knees twice with inhale and twice with exhale
Use your shoulder (deltoid) and lat muscles as you move your arms. Use your leg and core muscles as you move your legs.
Tip: for a more challenging exercise, perform with aqua dumbbells or ankle weights/floats. Try to keep up the same speed.
High Knee Reach