Looking for a low-impact exercise with high-impact calorie burning potential? Swimming is a phenomenal option. In fact, swimming can burn just about as many calories as biking, running, and dancing, but without the potential for joint wear and tear. Whether you’re a beginner or you swim like a fish, here are three water workouts sure to test your coordination, cardio capacity, and endurance.

Novice Swim Workout

If you’re new to the water, using a kickboard can be quite helpful. This workout calls for one and is a perfect introduction to swimming laps in the pool.

  • Freestyle Warm Up – Swim 25 yards four times.
  • Kickboard Swim – Swim 25 yards four times. Rest for 20 seconds between each lap.
  • Freestyle Swim – Swim 25 yards six times. Rest for 20 seconds between each lap.
  • Sprint Swim – Swim 25 yards four times at a rapid pace. Rest for 30 seconds between each lap.
  • Freestyle Cool Down – Swim 25 yards two times.

Intermediate Swim Workout

This swim workout is for those who have a bit of experience in the water and are familiar with varying strokes, including freestyle, butterfly, breast, and backstroke.

  • Freestyle Warm Up – Swim 25 yards six times.
  • Kickboard Swim – Swim 50 yards four times. Swim 25 yards fast and 25 yards slow. Rest for 15 seconds between each lap.
  • Freestyle Swim – Swim 100 yards four times. Alternate freestyle, butterfly, back, and breast strokes. Rest 20 seconds between each lap.
  • Freestyle Cool Down – Swim 25 yards four times.

Advanced Swim Workout

This workout is for advanced swimmers and helps determine which strokes might need some work. It incorporates all four strokes to help develop solid skill in each technique.

  • Freestyle Warm Up – Swim 100 yards three times. Rest 30 seconds between each lap.
  • Individual Medley – Swim 200 yards four times. Perform individual medley in reverse order: freestyle, breaststroke, backstroke, and butterfly. Rest 30 seconds between each lap.
  • Butterfly – Swim 100 yards four times. Rest 15 seconds between each lap.
  • Backstroke – Swim 100 yards four times. Rest 15 seconds between each lap.
  • Breaststroke – Swim 100 yards four times. Rest 15 seconds between each lap.
  • Individual Medley Sprints – Swim 100 yards four times. First sprint: butterfly and breaststroke. Second sprint: backstroke and freestyle.
  • Freestyle Cool Down – Swim 100 yards three times.

Next time you jump in the pool, give one of these workouts a try. You never know, swimming may end up being your new favorite exercise! If the water is still too cool for a dip, feel free to join our high-intensity interval training sessions in Fort Lauderdale. PumpFit Club provides unique, 45-minute sessions that keep you burning calories even after your workout ends. Click here for a free 3-day pass!