HIIT workouts can be done pretty much anywhere, burn a ton of calories, and come with exciting challenges to look forward to as you exercise. A popular workout among fitness buffs everywhere, HIIT has taken the world by storm due to the various benefits that it brings to the body and mind.
While HIIT on land includes challenging exercises that benefit your overall fitness, if you’re looking to spruce up your HIIT routine, it’s time to head to the pool and start burning fat, stat.
With the summer months approaching, the pool is going to be your new favorite spot anyway, so why not put it to healthy use? Not only is working out in the water so much more fun, HIIT in the pool will be gentle on your joints and put all your muscles to work.
Fat Burning HIIT Swimming Workout
HIIT workouts are designed as high-intensity workouts combined with periods of recovery that promote rest in order to recharge and fully commit to the exercises.
Warm Up Exercises
Warm up exercises are important to stretch and open up your muscles as preparation for exercise.
Directions:
- Using a kickboard, kick your way to swimming 2 lengths of the pool.
- Choosing your favorite stroke, swim 2 laps of the pool post-kicking.
- Repeat these warm-up exercises at least 6 times, swimming at your own pace.
HIIT Set #1
Directions:
- Choosing the stroke of your choice (freestyle or butterfly is recommended), swim as fast as you can to complete 1 lap within 45 seconds followed by a slow paced lap to recover.
- In 60 seconds, swim 2 laps as fast you can, followed by a slow paced lap to recover.
- In 75 seconds swim 3 laps as fast as you can, followed by a slow paced lap to recover.
- In 90 seconds, swim 4 laps as fast as you can, followed by a slow paced lap to recover.
- Repeat this set at least 4 times.
HIIT Set #2
Directions:
- Your exercise will begin with swimming 16 laps — swim 4 laps as fast your can followed by 8 laps at a slow pace. After swimming 8 laps, swim 4 more laps as fast you can go.
- In 90 seconds, swim 2 laps as fast as you can, followed by a slow paced lap to recover.
- In 75 seconds, swim 2 laps as fast as you can, followed by a slow paced lap to recover.
- In 60 seconds, swim 2 laps as fast you can, followed by a slow paced lap to recover.
- End this set by swimming 10 laps — swim 2 laps as fast as you can, followed by 2 laps at a slow pace. Continue to alternate from fast to slow, switching after swimming 2 laps at a time until you have completed 10 laps in total.
HIIT Set #3
Directions:
- Begin by swimming 2 laps as fast you can go followed by 3 laps at a slow to moderate pace.
- Repeat this set at least 4 times.
Cool Down Exercises
Just like warm-up exercises, stretching your body and engaging in exercises that allow the muscles to relax after a workout is important to prevent any soreness or stiffness that occurs after vigorous exercise.
Directions:
- At your own pace, choose your favorite stroke and swim 2 laps of the pool.
- Cool your body down by taking time to rest, but make sure to continue to make gentle and subtle movements in the pool for 20 seconds.
- Repeat at least 10 times before completing your workout.
Commitment Is Key
HIIT workouts are designed to test you and push you past your limit. In order for HIIT workouts to be effective, it is important to challenge yourself and fully commit to the high-intensity exercises during the specific time periods.
Quick FAQs
1. How can one perform HIIT in the pool?
There are many different HIIT exercises that allow you to take your HIIT workouts to the pool. The HIIT swimming workout above is a good one to start with.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
A HIIT Swimming Workout to Melt All Fat. (2016, October 14). Retrieved from http://watchfit.com/exercise/hiit-swimming-workout/
Ketchiff, M. (2015, December 10). 60-Minute Swim Workout to Beat the Winter Blues. Retrieved from https://www.shape.com/fitness/workouts/beat-winter-blues-60-minute-interval-swimming-workout
