Swimming brings about a ton of benefits when it comes to getting in shape thanks to it’s low impact, highly aerobic in nature on the upper and the lower body and its mental and emotional benefits.
If you look for some fun workouts to lose weight, try these 3 swim workouts which are one of the most versatile and effective activities that are designed to torch fat and help you get fit. These 3 workouts feature a fair amount of kicking which is both fun and blast away fat quickly by burning energy.
Each workout features a warm-up set, a little pre-set to get nervous system fired up, and then a fat-blasting main set followed by a gentle warm-down to recovery.
Workout #1: High-intensity
This is a Tabata-inspired workout that is short on volume, but high on intensity to create a skyrocketing metabolic reaction.
Warm-up: 4×100s (on the last 25 of each 100 swim with your fists closed)
Pre-set: 4×25s descend effort from 50%-95%
Main set: 3 rounds with 10s rest between reps
- 50s backstroke swim
Warm down: 6×50s swim freestyle
Workout #2: The Swim-Kick Aerobic Combo
This activity use to crank up the aerobic level by using different variations of intervals and combos of swim/kick/pull. Alternating swim and kick will keep your heart rate up, toning your legs, and putting in serious yardage.
Depending on your ability, begin with 50s then gradually increase to 100s over time.
Warm-Up: 300s swim freestyle
Pre-set: 200 pull breathing every 3 strokes by 50 + 100 kick
Main set: 30×100 freestyle [2 reps swim – 1 rep kick] – 20s rest between reps.
Warm down: 4x [50 swim choice + 10 deep water bobs] – 10 sec rest.
Workout #3: Vertical kicker’s delight
This workout feature vertical kicking within a descending effort ladder swim set which is a killer way to target your core and backside as well as mid-section.
Warm up: 200 swim freestyle + 8×25 swim in the smallest number of strokes possible (DPS) -15s rest at the end of each ength.
Pre set: 6×50 [25 swim, 25 kick] – 15 rest between rep
Main set: alternate swim and dolphin kick, 15 rest between reps
- 5×100 swim (80% effort) – 30 vertical dolphin kick
- 4×100 swim (85% effort) – 30 vertical dolphin kick
- 3×100 swim (90% effort) – 30 vertical dolphin kick 2×100 swim (95% effort) – 30 vertical dolphin kick
- 100 swim MAX EFFORT
Warm down: 8×25 swim DPS – 20 rest between rep.