10 Swimming Workouts for Weight Loss (Beginner to Intermediate)
Swimming burns energy, is kind to the joints and is easy to stick with. These ten workouts help you swim long and hard enough to make a difference, alongside healthy eating.
A realistic note first
No workout "burns fat" from a particular part of the body, and swimming alone rarely leads to weight loss without changes to eating habits. What swimming does well is burn energy, build fitness and give you a form of exercise you can keep doing for years without pounding your joints. That consistency is what matters. If you have a medical condition, talk to your doctor before starting.
How to read the workouts
- Distances assume a 25 m pool. In a 50 m pool, halve the number of lengths.
- Easy: you could chat. Moderate: a few words between breaths. Hard: short phrases only.
- Every session starts with 4 easy lengths and ends with 2 easy lengths.
- Rest when you need to, drink water, and leave the pool if you hear thunder.
Workouts for newer swimmers
1. Swim-walk mix (25 minutes)
8 rounds of 1 length easy swimming, then walk or jog one width in the shallow end. Keeps you moving even if you cannot swim far yet.
2. Short repeats (25 minutes)
12 x 25 m moderate, resting 30 seconds after each. Aim to cut the rest to 20 seconds over a few weeks.
3. Kick builder (25 minutes)
8 x 25 m kick with a board, moderate, resting 30 seconds; then 4 x 25 m any stroke, easy. Leg work uses large muscles and raises the heart rate quickly.
4. Time on the clock (30 minutes)
Swim easy for 15 minutes, resting at the wall when needed. Count your lengths and try to beat the total next time.
Workouts for improving swimmers
5. Steady 3 x 200 (30 minutes)
3 x 200 m moderate front crawl or breaststroke, resting 1 minute. A strong aerobic base session.
6. Pyramid (30 minutes)
50 m, 100 m, 150 m, 100 m, 50 m moderate, resting 30 seconds after each.
7. Intervals (30 minutes)
10 x 50 m: odd ones moderate, even ones hard, resting 30 seconds. Hard efforts burn more energy per minute.
8. Mixed strokes (30 minutes)
4 rounds of 50 m front crawl, 50 m backstroke and 50 m breaststroke, moderate, resting 20 seconds after each 50 m. Changing strokes spreads the effort across different muscles.
9. Kick and swim (35 minutes)
5 rounds of 50 m kick with a board plus 100 m swim, moderate, resting 30 seconds after each round.
10. Longer steady swim (40 minutes)
Swim continuously for 20 to 30 minutes at an easy-to-moderate pace, changing stroke whenever you need a break. Builds endurance and burns more energy simply because you keep going longer.
Building a weekly plan
Three swims a week works well: one steady session (such as 5 or 10), one interval session (such as 2 or 7) and one mixed session (such as 3, 8 or 9). Add daily walking, and strength exercises twice a week as WHO recommends. Over weeks, add lengths or shorten rests.
Food and the rest of your day
Many people feel hungry after swimming. Plan a sensible snack or meal so you do not over-eat later, and drink water. Weight change depends on the balance between the energy you take in and the energy you use, across the whole week, not just in the pool. For personalised advice, speak to your doctor or a dietitian. Read more in does swimming help you lose weight?
Technique makes longer swims possible
If you tire after one or two lengths, technique, especially breathing, is what is holding you back. A few lessons can turn short, tiring swims into proper workouts. See our adult swimming course, ladies swimming course and front crawl tips, and read when swimming is cardio.
More in health and wellbeing
- 7 reasons swimming is good for recoveryLow impact, active recovery and rehabilitation
- Recovery swim workouts7 gentle routines for tired muscles
- 15 reasons swimming is the best sportWhy swimming stands out for kids and adults
- How to prevent cramps while swimmingWhy cramps happen and what to do if one hits in the water
Sources
- World Health Organization, Physical activity fact sheet. Adults: 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening on 2 or more days.
- Harvard Health Publishing, Calories burned in 30 minutes for people of three different weights. Energy used in swimming depends on body weight and intensity.
Want to swim long enough to make a difference?
Tell us how you swim now and your fitness goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.