This aqua circuit has all the benefits of swimming laps, without getting your head wet.

Water provides about 15 times more resistance than doing the same moves on land, so it's a great workout. Do it three times a week.

Start in the shallow end

Walk as fast as you can in the pool, within your depth, for three minutes. Catch your breath then begin wide sidestepping, leading with each leg, for two minutes.

TIP: Too easy? Go faster and push harder.

Next, Make a splash

Separate the following activities with two minutes of high knee lifts - you can walk or stay on the spot. End each circuit with three minutes of gentle walking.

Scissors

Starting position: Grasp the pool wall for support. Raise and spread your legs as wide as possible, so they're parallel to the bottom.

Action: Bring your legs together, crossing left over right. Return to starting position. Repeat 10 times, then cross right over left another 10 times.

Works: Thighs, hips and abs.

Arm curls

Starting position: Stand with your legs wide apart with the water lapping your shoulders and your palms facing your chest.

Action: Extend your arms out to the sides, keeping them parallel to the pool bottom, before bringing them back to your chest. Repeat this simple movement 20 times.

Works: Upper arms

Dips

Starting position: Place your palms on the pool edge. Straighten your arms.

Action: Lower yourself into the water until your elbows form 90-degree angles. Repeat this up-and-down action 10 times.

Works: Chest, back, triceps and shoulders

Egg beater

Action: In the deep end of the pool, vigorously tread water for one minute.

Works: The entire body.

Tip: Micro-fibre sports towels are easy to store in your bag and will dry you off much more quickly than a normal towel.

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