Aqua jogging can be done in either a pool or the ocean and is most effective in deep water, though some specific drills can be done in shallow water. Though not optimal for long-distance training, it is the perfect place for short, intense intervals.

If you’re lucky enough to have access to a pool and an aqua belt or pool weights, you can aqua jog. It seems simple enough; strap on an aqua-jogging belt, jump in, and start running.

Kelly Holmes and other athletes find jogging underwater perfect for staying fit without impacting the legs – and it might even improve your form on land