Swimming Workouts for Weight Loss

Reviewed by Patricia Warren
Patricia Warren

For over a decade, Patricia Warren has served as an assistant swim coach and encouraged many swimmers to contribute best to their career in swimming. Now, she is implementing her skills and education in the areas of blogging.

Swimming Workouts for Weight Loss

Reducing weight isn’t as easy as it appears to be. There are considerable ways to burn calories to abide fit and healthy. You are supposed to be more observant of your goal for the regular workout. Let me tell you the fabulous way to reduce your weight with a bunch of fun and enjoyment.

Without wasting your precious time, I would like you to notify that swimming workouts are the most fantastic way for weight loss as it helps you reduce anxiety and stress levels as well.

This article is all about different types of swimming workouts that may help build your confidence, strengthen your muscle groups, and overall healthify your heart and lungs anyways.

If you are very conscious about your muscle health and cardio-respiratory fitness, then the following workouts would indeed lose weight within a couple of weeks.

Best swimming Workouts for Weight Loss

1. Concentrate on your style

Never lose your swimming form, which may have an enormous impact on your swimming, as well as it won’t help you burn calories and lose weight. You must focus on the pool base and push the chest downwards, but always keep the heap, feet, and hips at the surface. Keeping the head and chest high would make drag with your legs and hips. You must adhere to a quick and robust kick every time you swim.

2. Breathe appropriately

Focusing on breathing patterns is the most comfortable way, but rehearsing bilateral breathing or respiring on the right and left sides is constructive. While swimming workouts, you must turn your body to either side for better breathing.

3. Swim Workout 1

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 It is one of the fastest and most extreme swim workouts that covers less distance and improves your body’s metabolism.

Warm-Up: 4×100 

You must swim 100 meters at a constant speed, then rest and repeat three times more.

Pre-set: 4×25

You have to first swim at 50 percent less and struggle for about 25 meters here. Rest for 15-20 seconds, then increase the effort to 65%, swim 25 meters, and rest for more than 20 seconds. Repeat the meters by increasing the efforts to 75% and 90%, respectively. Take a rest for 20 seconds after every 25 meters swim.

Main Set: 8×25

We are coming to the primary set of 8*25 meters swim. Start breaststroke or butterfly stroke for about 25 meters and rest 10 to 15 seconds. You must duplicate the settings seven more times. Perform continuous backstroke for about 50 meters.

Then perform a freestyle stroke for 25 meters and rest for 10 to 15 seconds. Again repeat the sets seven more times. Perform continuous backstroke for about 50 meters.

Then cool down yourself by slowing down the pace while swimming 50 meters along with perfect swim techniques. Repeat the process five more times.

We recommend you stretch before a swimming workout to avoid the risk of harm.

4. Swim Workout 2: Dolphin Workout

Dolphin Workout

It is a vertical dolphin workout style that includes being upright and maintaining your head above water while finding the porpoise rather than treading water. This workout is one of the great choices which would help enhance the lower body in the water and reduce more calories.

Warm Up: 200 + 8×25

Start swimming for about 200 meters at a calm speed and rest for 10 seconds between lengths. Then glide 25 meters along with a compass on lengthening your reach in as few strokes as feasible, rest 10 seconds. Reiterate the 25-meter stretch stroke and rest seven more times.

Pre-set: 6×50

In the pre-set, you need to swim for 25 meters, kick for 25 meters and rest for 15 seconds. Rehearse the swimming for 25 meters, kick for 25 meters, and rest five more times. This way, you must start building efforts from 50% to 75%.

Main Set: Dolphin Tricks

  • Start swimming for about 100 meters at 80% effort and rest for 15 seconds. Repeat this step four more times
  • 30 seconds vertical dolphin kick and make your body constant and kick with balanced power in both ways
  • Swim 100 meters at 85% effort and rest for 15 seconds. Repeat three more times.
  • 30 seconds vertical dolphin kick
  • Swim 100 meters at 90% effort and rest for 15 seconds. Repeat this step 2 more times
  • Vertical dolphin kick for 30 seconds.
  • Swim 100 meters at 95% action and rest for 15 seconds. Repeat the process1 more times
  • 30 seconds vertical dolphin kick
  • Swim 100 meters at the absolute litigation

Cool Down: 8×25

Start swimming for 25 meters to reach across the pool in short strokes and rest for 20 seconds, and repeat the 25-meter stretch, stroke, and rest cycles seven more times.

5. Swim Workout 3: The Gold Standard

It is the kind of workout used primarily by groups and people peeking to reduce weight and strengthen strong muscles. This workout is usually done by people training for a triathlon. It is one workout to push yourself to the safest effort; for example, you can start dropping the steps after building your compassion in the water. Always take 20 seconds in the main set. 

Warm Up: 300

Relax down with a slow speed of 300-meter swim

Pre-Set: 200 swims and kick strategy

Start swimming for about 50 meters with control over your breathing and rest for 20 seconds. Then kick for 100 meters and rest for 20 seconds. Swim for 50 more meters and start boosting the efforts from 50% to 85% by the verge of the pre-set.

Main Set: 30×100

Initiate swim freestyle of 200 meters, kick 100 meters and rest about 20 seconds. Recite the process nine more times.

Cool Down: 4×50 + deep water bobs

Cool down with swimming 50 meters and perform ten deepwater bobs. Repeat the steps three more times.


Swimming is an excellent workout if you are looking for weight loss and is a way better alternative to improve your cardio and burn more calories than any other activity.

This way, you would indeed be creating a robust body and making your dream come true!

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