Water workouts are a good way to burn calories and tone muscles and are a particularly good choice for someone with joint problems or someone who is recovering from an injury. Treading water is one type of water exercise that might aid in weight loss. Talk to your doctor before beginning a new exercise routine.

Healthy Weight Loss

The only way to lose weight is to burn more calories than you consume. Cutting calories from your diet and increasing your exercise help you achieve this. The Centers for Disease Control and Prevention recommends losing 1 to 2 pounds per week, which requires cutting 500 to 1,000 calories per day. Treading water burns calories and might help you lose unwanted weight.

Calories Burned

Treading water at a moderate effort for 30 minutes burns about 135 calories for a 150-pound person. At this pace you'll feel slightly out of breath as your heart rate increases, but you'll still be able to carry on a conversation. Increasing your intensity to a faster pace, by moving your arms and legs more rapidly, ramps up your calorie burn to about 340 calories per half hour. At this pace your heart rate is rapid, your breathing is fast and having a conversation is difficult. Your calorie burn will be lower if you weigh less than 150 pounds and more if you are heavier. Your calorie burn may also be affected if you only move your arms rather than moving them in combination with your legs.


Despite the calorie-burning benefits of treading water, it is unlikely to result in weight loss on its own. The calories you burn are relatively low when compared to other forms of cardiovascular exercise. To create the calorie deficit required for weight loss, combine treading water with a healthy and well-balanced diet. Reduce your calorie intake by eliminating or limiting fast food, fried food, cookies, cake, candy, soda and frozen meals. Fill your plate with a variety of foods from each food group, including low-fat dairy, lean protein, whole grains, fruits and vegetables. These items are generally low in calories but satisfy hunger and help you meet your nutritional requirements, as well as giving you the energy to tread water during your workout.


Treading water is a good form of exercise and may contribute to healthy weight loss. However, it is difficult for many people to maintain for extended periods of time. If you are unable to tread water for 30 minutes without stopping, you won't burn as many calories as you think. Combine treading water with other forms of water exercises, such as aerobics or lap swimming, to counteract this while also toning your muscles and burning calories.