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Cross Country Skiing is a great cardio workout in Water Aerobics. What you
do is, you pump your arms and your legs in opposite directions so we're
here and then we switch and switch and switch. Notice it's the opposite
leg that I'm using to go forward.

When you do Cross Country Skiing you
can use weights or you can do it without weights, weights makes it a little
bit harder and you can pick up the pace to get a better cardio workout.
You can also do this in deep water using a float. When you're doing Cross
Country Skiing you can go slow for about a minute or thirty seconds and
then pick up the pace for another minute, this is called intervals and it's
a great way to burn a lot of calories in a little amount of time so you
would go slow for about thirty seconds and then pick up the pace for a
minute and you would repeat that about four or five times or three if
you're a beginner.

That is Cross Country Skiing. You can also just do it
straight through if you want to get a steady cardio workout, you can do it
for about four minutes, five minutes straight through.

That's Cross Country Skiing; the times can vary depending on your level.

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