Here are 10 great exercises you can do in your Canadian Spa Hot Tub
Simone AshtonShare
A hot tub isn’t a gym, and we’d be doing you a disservice to pretend otherwise. The high temperatures that make a soak so relaxing — typically around 38°C — are also too warm for sustained cardio or strength work, and trying to push through a workout at that heat raises real risk of overheating and dehydration. What a hot tub is excellent for is gentle mobility, stretching and range-of-motion work in warm water, where the buoyancy takes pressure off your joints and the heat helps muscles relax. Below are ten honest, low-impact movements that work well in a typical hot tub — followed by safety guidance you should read before starting.
Before you start: cool the water down
If you’re using your spa for movement rather than relaxation, drop the temperature to around 34–35°C first. That’s still pleasantly warm, but well below the point where extended activity becomes uncomfortable or unsafe. Drink water before and during, never exercise alone in the spa, and stop immediately if you feel dizzy, breathless, or unwell. People with cardiovascular conditions, anyone pregnant, and those on medications that affect blood pressure or hydration should speak to their GP before doing any exercise in a hot tub.
10 gentle exercises for your hot tub
1. Arm curls
Hold a water bottle (filled, capped, used as light resistance) in each hand and curl your arms up towards your shoulders. The water adds gentle resistance on the way down. 10–15 repetitions per arm.
2. Seated leg lifts
Sit on the edge of the hot tub with your legs in the water and lift your legs up and down slowly. Great for hip flexors and core engagement. 10 lifts per leg.
3. Hip rotations
Stand in the hot tub with feet shoulder-width apart and rotate your hips clockwise, then counter-clockwise. Keep the movement slow and controlled. 5 rotations each direction.
4. Knee-to-chest stretches
Sit on the edge of the hot tub and bring one knee up to your chest, hold for 10 seconds, then switch legs. A simple lower-back and hip-flexor stretch.
5. Water jogging
Jog gently on the spot in the water, lifting your knees as high as the depth allows. Keep it brief — 30–60 seconds at a time, with rest in between. This is the closest the list gets to cardio, which is why we limit it.
6. Torso twists
Stand with feet shoulder-width apart and twist your torso slowly from side to side. Great for spinal mobility after a long day at a desk. 10 twists each direction.
7. Water squats
Stand in the hot tub with feet shoulder-width apart and squat down as far as the spa depth comfortably allows. Use the buoyancy to support the movement. 8–10 repetitions.
8. Calf raises
Stand on the balls of your feet on the spa floor and raise your heels up and down slowly. Excellent for ankle mobility and lower-leg circulation. 15 repetitions.
9. Light wall push-ups
Stand facing a flat section of the spa wall (the seats can also work). Press your palms gently against the surface and push your body weight forward and back. Easier than land push-ups thanks to the buoyancy.
10. Side leg lifts
Stand with feet shoulder-width apart and lift one leg out to the side, holding briefly at the top, then lower. Switch legs. Good for hip strength and balance. 10 per side.
When a hot tub isn’t the right tool
If you genuinely want to exercise in water — proper cardio, swim training, resistance work — a hot tub isn’t the right product. Our swim spa range is built for that, with a wide swim zone, a strong adjustable swim current, and dual-temperature options on selected models that let you swim in cooler water and recover in a separate warm zone. For households where one person wants a workout and another wants a hot soak, a swim spa is genuinely the better answer than trying to make a single hot tub do both.
Why warm water still helps recovery
The real wellness value of a hot tub for active people isn’t workouts — it’s recovery after them. Warm water plus buoyancy may help muscles unwind after a run, a gym session or a long day on your feet. The adjustable jets in our hot tub range let you target the muscle groups that need it most. We don’t make medical claims, but post-exercise soaks are one of the most consistent reasons UK owners say their spa earns its keep.
Frequently asked questions
How hot is too hot for exercise in a spa?
Sustained activity in water above ~36°C raises the risk of overheating noticeably. For any movement work, drop the temperature to 34–35°C; for actual swim or cardio, you’d want water at 28–30°C, which is what swim spas are designed to provide.
How long should an in-spa exercise session last?
Keep total active time short — 10–15 minutes maximum, with rest periods. Even at lower temperatures, warm water still raises your heart rate and core temperature faster than dry-land exercise.
Can I do these exercises every day?
Gentle mobility and stretching work can usually be done daily, but listen to your body. If something feels strained or sore, ease off. As with any new routine, check with your GP first if you have an existing condition.
Are there exercises I should avoid in a hot tub?
Yes — anything high-impact, anything sustained at full effort, and anything that requires submerging your head. The spa is for low-impact movement only.
What’s the difference between exercise in a hot tub vs a swim spa?
A hot tub is for relaxation, gentle mobility and recovery. A swim spa is built specifically for exercise — bigger swim zone, cooler operating temperatures, and an adjustable swim current. If exercise is a real priority for you, the swim spa is the right product.
Move gently, recover properly
Used sensibly, your hot tub adds gentle mobility, post-exercise recovery and a pleasant way to stay active without the impact of a gym session. Used unwisely — too hot, too long, too hard — it can do the opposite. The exercises above are honest, gentle, and safe at the right temperature. To explore the right spa for your home, browse our hot tub range; for proper exercise in water, see the swim spa range.
UK Spa Buying and Ownership Guide
After reading Here are 10 great exercises you can do in your Canadian Spa Hot Tub, many customers ask the same practical questions: what hot tub size fits best, how much does a hot tub cost to run, and which model gives the best long-term value in UK weather. The right answer normally comes from comparing insulation quality, jet layout, seating comfort, and ongoing maintenance support, not just headline price.
Canadian Spa Company UK supplies hot tubs, swim spas, saunas, replacement hot tub covers, filters, chemicals and accessories with nationwide delivery. If you are planning to buy a hot tub UK homeowners use year-round, shortlist models by intended use first: daily recovery, social entertaining, or family wellness. Then compare power requirements, cover quality, and service access so ownership stays simple over time.
For clearer next steps, use the links below to compare ranges, check current hot tub prices UK buyers are paying, and book support when needed.