Specialized Equipment for HIIT Workouts in the Pool
Specialized equipment may not be required, but depending on the workout, there are some things that might help enhance the safety and effectiveness of exercising in the water, Bocalini adds. Fins, with or without weights, can add intensity. And water socks or shoes with added grip on the bottom can help with aquatic running and prevent scrapes or other injuries from rough pool surfaces.

Because the study looked at a wide variety of aquatic activities, it doesn’t offer any insight into what type of aquatic workout might be most beneficial, Bunæs-Næss says. Aquatic HIIT workouts can include options like lap swimming, cycling or running in water, or doing resistance training with weights in the pool.

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With all of these workouts, buoyancy in the water may make it easier for people to complete longer or more intense HIIT routines than they could do on land, says Billy So, PhD, an assistant professor of rehabilitation sciences at Hong Kong Polytechnic University who wasn’t involved in the new study.

“Support from buoyancy may lead to exercise being more feasible and enjoyable for people who are unable to train effectively on land by addressing barriers to HIIT, including weakness or pain, that affect exercise performance and intensity,” Dr. So says.