Train at Different Intensities to Swim Workouts to Lose Weight
Swimmers are notorious for their large appetites, which stem from the energy they expend in the pool. Ideally, calories ingested and calories burnt should be balanced to help maintain a healthy weight. But what if you start to notice unanticipated weight gain? Should you vary your swim workouts? Increase the intensity. Train for a longer time? Consider going on a diet.
Losing weight is as simple as burning more calories than you take in. Your metabolism and amount of exercise dictate how many calories you burn each day, while your diet determines how much you consume. If you don’t want to restrict your diet, changing up your swimming exercises can help you lose weight.
Consider your schedule and energy levels while creating an exercise regimen. Low-intensity endurance exercises may be suitable if you are able to swim for lengthy periods of time. However, if you’re short on time, high-intensity interval training (HIIT) swims might help you burn more calories in fewer sessions.
A balanced strategy frequently works best, alternating between shorter, high-intensity swims and longer, low-intensity recovery sessions. This promotes efficient fat burning while avoiding burnout. Whether you’re a novice or an expert swimmer, tailoring your exercises to your lifestyle can help you reach your weight-loss objectives.
If you’re new to swimming or need a refresher, consult our Swimming 101 Guide, which covers everything from stroke methods to beginner-friendly routines.
Workout 1: Moderate-Intensity Swim for Weight Loss
Moderate-intensity swim sessions are essential for any weight-loss program. These exercises, also known as aerobic sessions, maintain you swimming at 70-80% of your maximal effort, allowing you to exercise for extended periods of time without becoming fatigued.
On a perceived effort scale of 1 to 10, moderate-intensity exercises score about 7 or 8. This implies you’re not swimming at a sprinting rate, but rather a consistent, difficult tempo throughout the session.
This workout is meant to be slightly shorter than low-intensity workouts, yet it still burns a large number of calories while fitting into a busy schedule.
Workout Breakdown
🔥 Warm-Up
✔ 200m freestyle (rest: 5 sec)
✔ 200m pull (rest: 5 sec)
✔ 200m kick (rest: 5 sec)
✔ 100m freestyle (rest: 5 sec)
✔ 100m pull (rest: 5 sec)
✔ 100m kick (rest: 5 sec)
🔥 Main Set (Repeat 3 times)
✔ 2 x 200m freestyle (steady pace, rest: 10 sec)
✔ 3 x 100m freestyle (maintain a faster pace, pick a send-off time you can sustain)
✔ 4 x 75m kick (IM order, rest: 10 sec, fins or boards allowed)
✔ 300m pull (every third length backstroke or breaststroke)
🔥 Cool-Down
✔ 200m easy swim (any stroke)
Total Distance: 3,800m
This swim workout for weight loss strikes a balance between endurance and calorie burn, helping you stay fit while maintaining consistency in your training.
Workout 2: High-Intensity Swim for Maximum Calorie Burn
High-intensity swim workouts involve short bursts of all-out exertion followed by rest or active recovery. While the overall distance is shorter than in moderate-intensity exercises, the calorie burn and fitness gains are substantial due to the high level of exertion.
These workouts are great for people who have limited time and want to get the most out of each session. By alternating sprints and recovery swims, you push your body to its limits while allowing for short rest intervals to retain great strokes.
On a scale of 1 to 10, aim for a 9 or 10 during sprint attempts to maximize fat burning and cardiovascular benefits.
Workout Plan
🔥 Warm-Up
✔ 400m freestyle (easy pace, 8:00)
✔ 200m IM (drill/swim by 25s, 4:00)
✔ 2 × 250m kick (short fins, 4:30)
🔥 Main Set (Repeat 2 times)
✔ 2 × 25m freestyle (easy, :50)
✔ 125m freestyle (fast, 2:05)
✔ 25m freestyle (easy, :50)
✔ 100m freestyle (fast, 1:40)
✔ 25m freestyle (easy, :50)
✔ 75m freestyle (fast, 1:20)
✔ 25m freestyle (easy, :50)
✔ 50m freestyle (fast, :55)
✔ 25m freestyle (easy, :50)
✔ 25m freestyle (fast, :35)
✔ 100m freestyle (recovery, 2:15)
🔥 Cool-Down
✔ 4 × 50m freestyle (breathe every 3 or 5, 1:00)
Total Distance: 2,500m
This high-intensity swim workout for weight loss ensures maximum calorie burn in minimal time, making it an excellent choice for those with a tight schedule. 🚀
Workout 3: Balanced Swim Routine for Weight Loss
This plan is ideal for anyone seeking a well-rounded swim routine that includes both moderate and high-intensity training. It provides more overall yardage, resulting in increased energy expenditure and calorie burn, while also including fast-paced efforts to keep your metabolism up.
With a combination of calm swimming and sprint bursts, you may get the advantages of endurance training without spending hours in the water.
Workout Plan
🔥 Warm-Up
✔ 2 × 500m choice (9:00) (75m freestyle, 25m stroke)
✔ 2 × 100m IM drill (1:50)
✔ 4 × 50m kick (1:05) (short fins allowed)
🔥 Main Set
✔ 12 × 25m choice (0:30) (Odds: Fast, Evens: Smooth & controlled)
✔ 12 × 50m choice (0:55) (Odds: Fast, Evens: Smooth)
✔ 6 × 100m choice (1:35) (Odds: Fast, Evens: Smooth)
✔ 3 × 200m choice (3:10) (Gradually build speed, aim for negative split)
🔥 Cool-Down
✔ 4 × 50m freestyle (1:00) (Breathe every 3 or 5 strokes)
Total Distance: 4,100m
This balanced swim workout for weight loss is a great option for those who want to burn calories, build endurance, and improve overall fitness without focusing solely on high-intensity training. 🚀
Workout 4: Varied Intensity Swim for Maximum Engagement
Swimming the same program every time might result in plateaus and diminished motivation. To keep your body challenged, try different strokes, intensities, and distances. This routine provides a whole body workout, allowing you to burn more calories while increasing overall endurance and stroke efficiency.
Because this is an Individual Medley (IM) exercise, you’ll focus on all four strokes, challenging both your best and weakest strokes for a full fitness challenge.
Workout Plan
🔥 Warm-Up
✔ 200m freestyle
✔ 200m pull
✔ 200m kick
✔ 100m choice
✔ 4 × 25m freestyle (Gradual build-up from slow to fast, :15 rest)
🔥 Main Set (Repeat 2 times)
✔ 150m butterfly (50m dolphin kick, 50m sprint, 50m drill, :15 rest)
✔ 150m backstroke (50m kick on back, 50m sprint, 50m drill, :15 rest)
✔ 150m breaststroke (50m kick, 50m sprint, 50m drill, :15 rest)
✔ 150m freestyle (50m kick, 50m sprint, 50m drill, :15 rest)
✔ 4 × 25m sprint (choice stroke, :15 rest)
✔ 200m freestyle recovery (:10 rest)
✔ 200m kick (:10 rest)
🔥 Cool-Down
✔ 4 × 25m choice (Reverse build-up: fast to slow, :10 rest)
✔ 100m backstroke (:10 rest)
✔ 100m slow freestyle (Relaxed pace)
Total Distance: 2,800m
This varied-intensity swim workout for weight loss keeps your body guessing, engages different muscle groups, and helps prevent workout burnout while ensuring a high-calorie burn.
Workout 5: Low-Intensity Swim for Endurance & Fat Loss
Low-intensity swimming is ideal for increasing endurance, improving stroke technique, and allowing your body to rest without effort. This sort of activity maintains a moderate heart rate (about 4 or 5 on a scale of 1 to 10) and aids in fat loss while reducing the danger of exhaustion or injury.
This workout is great for people who have more time and want to burn more calories without pushing themselves too hard.
Workout Plan
🔥 Warm-Up (Minimal breaks, swim continuously)
✔ 400m freestyle
✔ 400m kick
✔ 400m pull
✔ 400m choice stroke
🔥 Main Set
✔ 4 × 500m freestyle (Alternate: Odd sets – pull with buoy/snorkel, Even sets – swim, 8:00 interval)
✔ 6 × 200m choice (Odds – freestyle, Evens – IM, :30 rest between each set)
✔ 5 × 100m freestyle (Descend pace, start at 1:35 interval)
✔ 5 × 100m freestyle (Descend pace, start at 1:30 interval)
🔥 Cool-Down
✔ 300m choice (Relaxed pace, focus on technique)
Total Distance: 6,100m
This long-duration, low-intensity swim training for weight reduction offers a consistent calorie burn, keeping you active as you improve your technique. Ideal for individuals seeking an endurance-based strategy to fat loss without high-intensity sprinting!
Conclusion: Swimming for Weight Loss – A Balanced Approach
Swimming is an efficient and low-impact technique to shed weight and improve general fitness. By combining different intensity levels (low, moderate, and high), you may increase calorie burn while avoiding plateaus.
🔹 Short on time? Try high-intensity workouts to burn more calories quickly.
🔹 Need endurance? Low-intensity swimming helps with stamina & technique.
🔹 Want balance? A mix of moderate & high-intensity sessions ensures consistent fat loss without burnout.
Consistency is crucial! A well-structured swim routine combined with a balanced diet will help you reach your weight-loss objectives successfully.
FAQs: Swimming for Weight Loss
1. How often should I swim to lose weight?
For effective weight loss, aim for 3-5 swim sessions per week, each lasting 45 minutes to 1 hour. Mix moderate and high-intensity workouts for best results.
2. Can swimming help with belly fat loss?
Yes! Swimming is a full-body workout that helps burn overall body fat, including belly fat. High-intensity swimming, in particular, can boost metabolism and promote fat loss.
3. Is swimming better than running for weight loss?
Both are great! Swimming is low-impact (gentler on joints), while running burns calories faster but can be harder on the knees. The best exercise is the one you enjoy & can sustain long-term.
4. What should I eat before and after swimming?
Before swimming: Eat a light meal/snack with carbs & protein (e.g., banana with peanut butter). After swimming: Have protein-rich foods (e.g., eggs, yogurt, lean meat) to support muscle recovery.
