Here’s to another extra bit of fun in your workout routine! Say hello to this 60-minute cardio interval swimming workout.
This kind of workout is perfect for you, especially if you want to improve your cardiovascular fitness. And if you’re looking for an effective workout for your entire body, the swimming pool is just around the corner.
Realistically, in order to achieve an effective workout whether that be in the gym, outside or in the pool, the correct choice of women’s bottoms is crucial. Make sure to choose the best bottoms before taking this swimming workout!
Why You Should Do This HIIT Swim Workout?
According to researchers at Speedo, swimming for 30 minutes is as effective in terms of cardiovascular output, muscular development and calorie burn as an hour’s land-based workout. You might consider swimming as one of your workout routines. Especially if you want to build muscle, develop cardio-respiratory fitness, and burn calories.
It’s time to take a break from your treadmill and get into the pool instead! You don’t have to be a professional swimmer to do this kind of workout. They say it’s all about energy expenditure out, so prepare yourself to get the calorie and fat burning benefits of this workout.
Benefits of Swimming Workout
Swimming not just works your whole body, it works your insides, too. From your head to toe and external to internal. This kind of workout can increase your heart rate without stressing your body. It tones your muscles, builds strengths and endurance. Swimming is so good for you that researchers share it may even reduce your risk of death.
It is appropriate for people with injuries, arthritis, and other conditions. Swimming can be a safe exercise option for people with arthritis, injury, disability, and other issues that make high-impact exercises difficult. It’s beneficial for people with MS (Multiple Sclerosis), as well. According to a study, a 20-week swimming program resulted in a significant reduction of pain in people with MS. These people also showed improvements in symptoms like fatigue, depression, and disability.
Swimming workout is also safe during pregnancy and it’s great for kids! This workout will not just torch your calories, but it will also improve your sleep, boosts your mood, and help you to manage your stress. Via Health Line.
HIIT Swim Workout
Here are the swimming interval workouts courtesy of Shape.
Warm-up: 4 lengths, 6 times (total of 600 yards)
Do 2 lengths kicking (using a kickboard), followed by 2 lengths swimming.
Repeat 6 times
Interval Set #1
Set #1: 10 lengths, 4 times (total of 1,000 yards)
Swim 1 length within 45 seconds, using any remaining time to rest.
2 lengths within 60 seconds, using any remaining time to rest.
3 lengths within 75 seconds, using any remaining time to rest.
4 lengths within 90 seconds, using any remaining time to rest.
Repeat 4 times
Interval Set #2
Interval #2: 32 lengths (total of 800 yards)
Start by swimming 16 lengths as follows: 4 lengths fast/8 lengths slow/4 lengths fast.
Swim 2 lengths within 90 seconds, using any remaining time to rest.
2 lengths within 75 seconds, using any remaining time to rest.
2 lengths within 60 seconds, using any remaining time to rest.
Then swim 10 lengths as follows: 2 lengths fast/2 lengths easy/2 lengths fast/2 lengths easy/2 lengths fast.
Interval Set #3
Interval #3: 5 lengths, 4 times (total of 500 yards)
Swim 2 lengths fast, then swim 3 lengths easy.
Repeat 4 times.
Warm-Down
Warm-down: Swim two lengths, then rest 20 seconds.
Repeat 10 times.
Workout total: 3,400 yards