6 Best Swimming Workouts for Weight Loss

If you're looking to shed some extra pounds, diving into the pool for a swim is a fantastic choice. Not only is swimming a refreshing way to cool off, but it's also one of the most effective workouts for weight loss. Drawing on my experience as a lifeguard and performance coach for swim athletes, I've put together some top swimming workouts to help you reach your weight loss goals.

Before we dive into the workouts, let's talk about why swimming is such a great form of exercise. Unlike high-impact activities like running, swimming is low-risk for injury and suitable for people of all ages and fitness levels. Plus, the variety of strokes and techniques allows you to customize your workouts to keep them challenging and engaging.

Consistency and variety are key when it comes to weight loss. Swimming three to four times a week can have a significant impact on your weight loss journey. Mixing up your strokes and drills can boost your metabolism and calorie burn, helping you achieve a leaner body. Additionally, each stroke targets different muscle groups, and the water's resistance adds intensity to your workouts without putting stress on your body.

Ready to jump into the best swimming workouts for weight loss? Just don't forget to apply sunscreen before hitting the pool!

Workout #1: Endurance Swim with Pacing

Long, steady swims are great for building cardiovascular endurance and muscle strength, which are essential for burning calories over time. Swimming for extended periods also helps your body use oxygen more efficiently, improving your aerobic capacity.

Beginner Option:

Start with a shorter distance to build your endurance. Swim 400 meters at a moderate pace, increasing your speed by 25 meters every 100 meters before returning to your steady pace.

Intermediate to Advanced Option:

Swim 800 meters at a moderate pace, increasing your speed by 50 meters every 200 meters before returning to your steady pace.

Workout #2: High-Intensity Freestyle Sprints

High-intensity sprints elevate your heart rate and metabolism, leading to significant calorie burn during and after your swim. Pushing yourself to swim as fast as possible engages more muscle fibers, building lean muscle mass and improving cardiovascular health.

Beginner Option:

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

Intermediate to Advanced Option:

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

Workout #3: Mixed Stroke Circuit

Using different strokes in one workout engages various muscle groups and prevents monotony, keeping your body challenged and burning more calories. Switching between strokes like freestyle, backstroke, breaststroke, and butterfly ensures a balanced workout that targets different muscle groups.

Beginner Option:

Perform shorter circuits with more rest between each set. Swim 50 meters of each stroke - freestyle, backstroke, breaststroke, and butterfly - then rest and repeat the circuit two to three times.

Intermediate to Advanced Option:

Increase the distance and reduce rest periods. Swim 100 meters of each stroke, then rest and repeat the circuit three to four times.

Workout #4: Kickboard Power Drills

Using a kickboard isolates your legs and forces them to work harder, strengthening your lower body and core while burning calories. Kickboard drills focus on improving kicking technique and power, essential for swimming speed and efficiency.

Beginner Option:

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

Intermediate to Advanced Option:

Incorporate different kicking styles and increase the distance. Kick 50 meters with a flutter kick, 50 meters with a breaststroke kick, and 50 meters with a dolphin kick. Repeat this cycle five to six times.

Workout #5: HIIT in the Pool

High-intensity interval training (HIIT) in the pool combines short bursts of maximum effort with rest or lower-intensity exercise periods. This type of workout is great for burning calories and boosting metabolism. The water's resistance increases the intensity of each movement, engaging multiple muscle groups.

HIIT workouts also improve anaerobic capacity, beneficial for athletic performance. Adding aquatic exercises like lunges, squats, and high knees amplifies the strength training aspect, targeting your lower body while keeping your heart rate up.

Beginner Option:

Start with shorter, high-intensity intervals and basic water exercises. Perform high-intensity swimming followed by bodyweight exercises, repeating the cycle six to eight times.

Intermediate to Advanced Option:

Increase the intensity and duration of your intervals, and add more complex water exercises. Perform high-intensity swimming followed by water exercises, repeating the cycle eight to 10 times.

Workout #6: Pull Buoy Upper-body Blast

A pull buoy isolates your upper body, enhancing arm and shoulder strength while improving swimming technique. By eliminating leg use, your arms work harder, building upper-body muscle and endurance.

Beginner Option:

Start with shorter distances and longer recovery periods. Swim with the pull buoy and without, repeating the cycle five to eight times.

Intermediate to Advanced Option:

Increase the distance and reduce recovery periods. Swim with the pull buoy and without, repeating the cycle eight to 10 times.