Swim Workouts For Weight Loss

Burn calories and reduce fat

Welcome to the Ultimate Guide to Swim Workouts for Weight Loss! Swimming is one of the most effective, enjoyable, and low-impact ways to shed those extra pounds and get in shape. My guide provides everything you need to get started in the pool, whether you're a beginner, an average swimmer, or someone looking for a new and exciting way to achieve your weight loss goals. Dive in, and let's make your weight loss journey a splash!

Why Swimming for Weight Loss?

Swimming engages every muscle group in your body, offering a full-body workout while being gentle on the joints. Here's why it's a fantastic choice for weight loss:

• High-Calorie Burn: Burn ~400–700 calories per hour depending on the stroke and intensity.
• Low Impact: Ideal for people with joint issues or injuries.
• Versatility: Tailor workouts to your skill level and weight loss goals.

Tailored Swim Workouts for Every Fitness Level

1. Beginner-Friendly Workouts

Perfect for newcomers or those returning to exercise after a break.

(I'm using 'beginner' in this case as a swimmer who is new to using swimming as a weight loss method, not a beginner swimmer who is learning how to swim.)

Workout Plan:

• Warm-up: 5 minutes of easy freestyle.
• Main Set: Alternate 2 minutes of slow freestyle with 1 minute rest for 20 minutes.
• Cool-down: 5 minutes of backstroke or floating.

Tips for Beginners:

• Focus on front crawl breathing and a smooth-flowing technique.
• Gradually increase your duration and intensity.

2. Intermediate/Advanced Swim Workouts

This workout is for swimmers looking to challenge themselves and accelerate weight loss.

High-Intensity Interval Training (HIIT) Plan:

• Warm-up: 10 minutes alternating strokes (freestyle and breaststroke).
• Main Set:4 x 100m freestyle at 80% effort, rest 30 seconds.6 x 50m butterfly or backstroke at max effort, rest 20 seconds.200m cool-down with a stroke of your choice

Benefits of HIIT Swimming:

• Maximizes calorie burn during and after workouts.
• Builds endurance and strength.

If necessary, adapt these workouts to suit your swimming ability and fitness level. If you find them too tough at first, reduce the distance for each part or increase the rest period.

My top tip...

"When fatigue kicks in, I always teach my clients to focus on keeping their swimming strokes smooth and steady. The first aspect that falls apart when tiredness sets in is technique. Keep it slow and steady. Focus on cutting through the water. "

3. Special Populations Workouts

For Seniors or Overweight Individuals:

• Aqua jogging: Mimics running in water without strain on joints.
• Low-intensity laps: Focus on breaststroke or backstroke for comfort.
• Use a kickboard for additional support and core strengthening.

For Injury Recovery:

• Engage in water therapy exercises like flutter kicks or arm-only strokes.

Printable Swim Workouts For Weight Loss

Click the stroke workout you need, download, save or print!

Front Crawl Workout

Breaststroke Workout

Backstroke Workout

How Does Swimming Burn Calories?

Swimming requires constant movement, increasing your heart rate and effectively burning calories. Here's a breakdown:

StrokeCalories Burned (1 Hour Moderate)Calories Burned (1 Hour Intense)
Freestyle 500–700 700–900
Butterfly 650–900 900–1,100
Breaststroke 400–600 600–800
Backstroke 300–500 500–700

Science Behind Swimming for Weight Loss

1. Efficient Fat Burning: Swimming keeps your heart rate elevated, leading to improved fat metabolism.Swimming builds lean muscle, increases resting metabolic rate, and burns more calories for longer.
2. Cardio + Resistance: Water provides natural resistance, enhancing strength and endurance.
3. Comparison to Other Cardio: Swimming burns similar calories to running but without joint strain.

Must-Have Swim Gear for Weight Loss Success

To enhance your swimming experience, consider these essentials:

• Goggles: Clear vision underwater.
• Swim Cap: Reduce drag and protect your hair.
• Waterproof Fitness Tracker: Track laps, distance, and calories burned.
• Kickboard: Strengthen your core and legs.
• Fins: Improve stroke technique and speed.

Frequently Asked Questions (FAQs)

1. How Many Calories Can I Burn Swimming?

It depends on the stroke, intensity, and your own weight. For example, an hour of freestyle can burn between 500–700 calories.

2. What Are the Best Strokes for Weight Loss?

Freestyle and butterfly are the most effective for calorie burn. Breaststroke is ideal for beginners or low-intensity workouts.

3. Can Swimming Alone Help with Weight Loss?

Yes, but combine it with a balanced diet for the best results.

4. How Often Should I Swim?

Start with 2–3 sessions per week and gradually increase to 4–5 sessions as your endurance builds.

Advanced Tips for Getting The Best Results

To get the best from your swim workouts for weight loss:

• Alternate strokes to target different muscle groups.
• Incorporate dryland exercises like planks and squats to complement your swimming.
• Stay hydrated! Swimming can mask dehydration since you don't feel as sweaty.

Fine-Tune Your Swimming Technique

Fine-tuning your swimming technique will make you faster and more efficient through the water.  Download my most popular book that contains precise swimming exercises to help perfect swimming strokes.  

The Swimming Strokes Book contains drills guaranteed to improve your front crawl, backstroke, breaststroke and butterfly stroke.  

Click below to download your copy, or click here for more details. 

The Swimming Strokes Book

$16.99

Buy a PRINTED copy from:

You can also download from:

Find A Swiming Pool Near You

Find a swimming pool in your area, check out their facilities, website and contact details.  Click here to go to Places2Swim.

Final Thoughts: Make a Splash in Your Fitness Journey

Swimming is a dynamic and fun way to achieve your weight loss goals. Whether you're just starting or looking for advanced challenges, this guide has you covered. Dive in, stay consistent, and watch the transformation happen!