With summer creeping up, we’re all working hard to fine tune those hot bods. So that means…stepping up our cardio game! I had never been a “cardio” person and always preferred to do weights and body weight training. I get bored on the cardio machines and don’t last on them very long. I needed to get my cardio in somewhere to help me with those last stubborn pounds or body fat percentage, so I looked to other types of exercises.
I decided to turn to an activity that combines a couple of my favorite elements (water, sunshine, and swimsuits)…SWIMMING! I was on the swim team for a season in high school and I remember what a workout it was! I lost about 10lbs from swimming and it helped make me strong and lean…less skinny fat! Swimming burns calories, boosts metabolism, firms every muscle in your body without putting stress on your joints, and it’s FUN!
You can burn 500 calories an hour doing an easy swim, and if you step up the effort you can burn almost 700 calories! Focus on arms or legs by using kickboards and buoys. Sprint some laps to get that heart pumping too. A bonus is you can get a head start on that summer glow! Don’t forget your sunscreen though if it’s an outdoor pool. This Spring, I’ll be swimming 2-3 times a week (40-60min) to get ready for summer. Remember don’t get discouraged if your stamina isn’t amazing when you first start…you have to build it up and those lungs need to adjust!
Here’s my latest workout that I’ve been doing to get my swim stamina back up the first couple weeks- give it a try and have fun swimming that fat away!
200 meters (Any strokes), effort 3/rest 10-30 seconds 50m x 4 (Rotate between breast, free, back, free), effort 5-6/ rest 10-20s
50m x 4 (Rotate between breast, free, back, free), effort 6-7/ rest 10-20s 100m (Freestyle), effort 5-6/ rest 10-20s 50m (Any style but free), effort 7-8/rest 10-30s 25m (Freestyle Sprint), effort 9-10/ rest 10-30s
50m (kicks with kickboard- flutter), effort 6/ rest 5-10s 50m (all arms- buoys between legs), effort 6/ rest 5-10s 25m (Freestyle Sprint), effort 9-10/ rest 10-30s 50m (kicks- breaststroke kick), effort 6/ rest 5-10s
50m (all arms- buoys between legs), effort 6/ rest 5-10s 25m (Breaststroke Sprint), effort 9-10/ rest 10-30s
100m (Any style), effort 3
If you’ve been out of the pool for a while and this workout looks too much for you, then plan to swim for a certain amount of time and make your way through the workout as much as you can- adjusting the effort and taking the full 30 seconds of rest. Monitor your progress and try to make through more of the workout your next swim session, until you can complete it all at the higher effort.
Another option is your first two weeks back, swim 100m x 5-10sets at an easy effort 3-4(resting 30s between each set). You can use a kick board/buoy the first couple laps if needed.
Born and raised southern Californian. Tiffany is the co-founder of The Pretty Little Lifters. She wants to inspire people to make healthy changes to their lifestyle, become active & fit for life, and to feel & look good. IG: @theprettylittlelifters