6 Best Swimming Workouts for Weight Loss

6 Best Swimming Workouts for Weight Loss | XpertsReviews.com

If you’re diving into the pool to lose weight, you’re on the right track. Swimming isn’t just a refreshing way to cool off on a hot summer day; it’s one of the most effective weight loss workouts you can do. When you’re ready to get started, I’ve used my experience as a lifeguard and performance coach for swim athletes to share my favorite swim workouts for weight loss.

Before we begin, let’s discuss the benefits of swimming as your primary form of exercise. Unlike high-impact exercises like running, swimming reduces the risk of injury and is suitable for people of all ages and fitness levels. Plus, the variety of moves and techniques allows you to tailor your workouts to keep things challenging.

When it comes to losing weight, the key is consistency and variety. Swimming about three to four times a week can significantly contribute to your weight loss goals. Incorporating different styles and exercises can improve your metabolism and burn more calories, helping you achieve a slimmer physique. Plus, each movement targets different muscle groups and the water resistance increases the intensity of your workouts without adding stress to your body.

Ready to dive into the best swim workouts for weight loss? Don’t forget the sunscreen!

Workout #1: Endurance swimming with stimulation

Long, regular swims improve cardiovascular endurance and build muscular strength, essential for sustained calorie burning. Additionally, swimming for long periods of time trains your body to use oxygen efficiently, improving its aerobic capacity.

Beginner option:

Start with a shorter distance to build your endurance. Swim 400 meters continuously at a moderate pace. Every 100 yards, increase your speed slightly by 25 yards, then return to your regular pace.

Intermediate to advanced option:

Swim 800 meters continuously at a moderate pace. Every 200 yards, increase your speed slightly for 50 yards, then return to your brisk pace.

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Workout #2: High Intensity Free Sprints

High-intensity sprints elevate your heart rate and boost your metabolism, leading to significant calorie burn during and after swimming. By pushing yourself to swim as fast as possible, you use more muscle fibers, which helps build lean muscle mass and improve cardiovascular health. Bursts of intense activity followed by recovery periods create an effective fat-burning workout, similar to high-intensity interval training (HIIT) on land.

Beginner option:

Start with shorter sprints and longer recovery periods. Swim 25 meters at maximum speed, then rest for 45 seconds, or swim 25 meters at a slow pace. Repeat this cycle five to eight times.

Intermediate to advanced option:

Increase sprint distance and shorten rest periods. Swim 50 meters at maximum speed, then rest for 30 seconds, or swim 50 meters at a slow pace. Repeat this cycle 10 to 15 times.

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Workout #3: Mixed swimming circuit

Using different movements during a workout engages different muscle groups and avoids workout monotony, keeping your body challenged and burning more calories. By switching between moves like freestyle, backstroke, breaststroke, and butterfly, you ensure a balanced workout that targets your legs, arms, core, and back. This strain also helps improve your overall swimming technique and efficiency in the water.

Beginner option:

Perform shorter circuits with more rest between each set. Swim 50 meters freestyle, 50 meters backstroke, 50 meters breaststroke and 50 meters butterfly. Rest for one to two minutes, then repeat the circuit two to three times.

Intermediate to advanced option:

Increase the distance and reduce rest periods. Swim 100 meters freestyle, 100 meters backstroke, 100 meters breaststroke and 100 meters butterfly. Rest for one to two minutes, then repeat the circuit three to four times.

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Workout #4: Electric Drills with Board

Isolating your legs with a plank forces your lower body to work harder, strengthening your legs and core while burning calories. Dashboard exercises focus on improving your technique and stroke power, which are crucial to overall swimming speed and efficiency. Strong leg muscles also contribute to better balance and stability in and out of the pool.

Beginner option:

Start with shorter distances and simpler kicks. Kick 25 yards with a flutter kick, rest for 30 seconds, then repeat for eight to 10 cycles.

Intermediate to advanced option:

Incorporate different kicking styles and increase the distance. Hit 50 yards with a flutter kick, 50 yards with a breaststroke kick, and 50 yards with a dolphin kick. Rest for 30 seconds, then repeat the cycle five to six times.

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Workout #5: HIIT in the pool

High-intensity interval training (HIIT) in a pool combines short periods of maximum effort with periods of rest or lower-intensity exercise. This type of workout is very effective in burning calories and boosting metabolism. Water resistance increases the intensity of each movement, engaging multiple muscle groups and providing a complete cardiovascular workout.

HIIT workouts also help improve your anaerobic capacity, which is beneficial for athletic performance. Adding water exercises like lunges, squats, and high knees amps up the strength training aspect, targeting your lower body while swimming intervals keep your heart rate elevated.

Beginner option:

Start with shorter, high-intensity intervals and simpler water exercises. Warm up with five minutes of easy swimming. Perform 30 seconds of high-intensity swimming (freestyle or other stroke), followed by 45 seconds of bodyweight exercises. Rest one minute between each movement. Repeat this cycle six to eight times. Cool off with five minutes of easy swimming.

Overall example:

  • 30 seconds of high intensity freestyle
  • 45 seconds of aquatic lunges (alternate legs)
  • 30 seconds of high intensity backstroke
  • 45 seconds of water squats
  • 30 seconds of high intensity breaststroke
  • 45 seconds of high knees in place

Repeat this series three to four times, then finish with a five-minute cool-down with an easy swim.

Intermediate to advanced option:

Increase the intensity and duration of your intervals and add more complex water exercises. Warm up with five minutes of easy swimming. Perform one minute of high-intensity swimming (freestyle or other stroke), followed by 45 seconds of aquatic lunges, squats, and high knees. Rest 30 seconds between each movement. Repeat this cycle eight to ten times. Cool off with five minutes of easy swimming.

Overall example:

  • 1 minute of high intensity freestyle
  • 45 seconds of aquatic lunges (alternate legs)
  • 1 minute of high intensity backstroke
  • 45 seconds of water squats
  • 1 minute of high intensity breaststroke
  • 45 seconds of high knees in place

Repeat this series four to five times, then finish with a five-minute cool-down with an easy swim.

Workout #6: Upper Body Blast with a Pull Buoy

A pull buoy isolates your upper body, improving your arm and shoulder strength while improving your swimming technique. By eliminating the use of your legs, you force your arms to do all the work, which helps build upper body muscle and endurance. This workout improves your stroke efficiency and breathing technique, making you a more competent swimmer overall.

Beginner option:

Start with shorter distances and longer recovery periods. Swim 50 meters with the buoy, then swim 50 meters at a moderate pace without the buoy to recover. Repeat this cycle five to eight times.

Intermediate to advanced option:

Increase distance and reduce recovery periods. Swim 100 meters with the buoy, then swim 50 meters at a moderate pace without the buoy to recover. Repeat this cycle eight to ten times.

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