Swimming Pool Workout For Weight Loss
Fat Burning Pool Exercises: Water Cardio Workout
On today’s episode of Live Lean TV, I’m sharing a swimming pool workout for weight loss, including a few of my favorite fat burning pool exercises.
Yes, we are completing today’s water cardio workout in the swimming pool.
This workout is going to challenge your conditioning levels, as well as your muscles, as I’ve thrown in a few bodyweight exercises into the workout.
The swimming pool workout includes 8 supersets, comprised of bodyweight exercise on the pool deck, paired with laps in the pool.
In other words, complete a bodyweight exercise, then jump into the pool to swim a lap.
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Swimming pool hack: don’t touch the water to see how warm it is, just jump in!
Swimming Pool Workout For Weight Loss
Here’s how this swimming pool workout for weight loss is structured:
Total time:
15 minutes.
Type of workout:
Bodyweight and cardio superset workout.
Complete the indicated bodyweight exercise, then immediately jump in the pool and complete a lap of swim sprints.
One lap equals swimming to one side of the pool and back.
The only rest between exercises is the time it takes you to get in and out of the swimming pool.
Start the workout with one warm up lap swim.
Number of circuits:
1-2 circuits.
Complete just 1 circuit, but if you’re feeling really good, complete a 2nd circuit.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
Warm up: Swim
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Coaching cues: after you finish one warm up lap, get out of the pool and move directly into 30 seconds of flutter kicks.
Superset #1:
Swimming Pool Flutter Kicks
Reps: 30 seconds
Rest: 0 seconds (just enough time to get back in the pool)
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Superset #2:
Swimming Pool Push Up
Reps: 30 seconds
Rest: 0 seconds
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
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Superset #3:
Swimming Pool Ledge Front Dip
Reps: 30 seconds
Rest: 0 seconds
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Superset #4:
Swimming Pool Wall Crawl
Reps: length of the pool
Rest: 0 seconds
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Superset #5:
Swimming Pool Seated Abs Crunch
Reps: 30 seconds
Rest: 0 seconds
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Superset #6:
Swimming Pool Forward Jump Squat
Reps: Full length of the pool
Rest: 0 seconds
Coaching cues: be extra careful with this exercise so that you don’t slip. I recommend wiping your feet with a towel before doing this.
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Superset #7:
Swimming Pool Ladder Parallel Bar Dips
Reps: 30 seconds
Rest: 0 seconds
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
Superset #8:
Swimming Pool Towel Overhead Walking Lunge
Reps: 2 lengths of the pool
Rest: 0 seconds
Freestyle Swimming Sprint
Reps: 1 lap of the pool
Rest: 0 seconds (just enough time to get out of the pool)
You just completed the full body water cardio workout.
Trust me, it may look easy, but it’s going to push you to the limit.
I admit, I had a hard time with this swimming workout.
Based on how winded I was, I’m not used to swimming laps in the pool.
As you know, I always recommend that you get out of your comfort zone in all areas of your life.
Well, even though I am not scared of swimming, my swimming stroke techniques are less than perfect.
So in order for me to continue to develop in all areas of fitness, I need to start incorporating more water cardio workouts into my weekly routines.
By doing this consistently, you’ll definitely begin to see changes to your body very quickly.
So I hope you were challenged too.
If you liked this swimming pool workout for weight loss, please subscribe to our Live Lean TV YouTube channel, and share it with your friends by clicking the social media logos.
Also, leave a comment below to let me know what content you want me to cover in the future (and you can make fun of my swim stroke).
Check out my other workouts such as my Lose Fat Faster HIIT Sprinting Routine.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Okay – you said to make fun of your swimming; the only thing I saw was what I do: you don’t put your face in the water either! You keep your head up/out – I do too!
Great Workout!
Try kicking more, you’ll be ALOT less tired and you’ll glide alot quicker across the water. Love the videos and I love the recipes!
aaaaaaaaah love the scenery of this. i just booked my flight back home to bermuda today, muahaha 🙂
I tried it yesterday afterwork. How can I said that… IT’S A KILLER!!!! It’s been a while since I felt a workout beat me like that. My pectoral, shoulders and especially my triceps was killing me and did for the rest of the night. I still feel them today. And all that in only 1 circuit and about 40 minutes including the preparation. By the way the wall crawl is not in the printable version ;-).
I adapted to my pool since I have a round aboveground. So one lap for a full circle. At one point I remember telling to myself while swimming “Since when I have a olympic pool size?” In reality it’s just a 18ft!!!
Can’t wait to do it again next week and to try your other workout I downloaded.
Thanks a lot my fitfluential friend!!!
Awesome work! Results are on the way!
I quickly learned with your workout video and my krav maga intructor… the easier it look… the tougher it is… Wow can’t wait to have a pool and try this one!!!
Is it me or those arm and shoulder was hard to lift and the end when you swim…. lol
It’s certainly tougher than it looks!
sure man…it’s a big pool
can I jump in there with u bro………. no homo
appreciate the kind words. be sure to spread my Transformation 10,000 mission!
Great channel! Loving the cooking videos and your workout are great also.
i’m sure the other guests would thing you’re kicking butt in all areas of life! Plus you’re on vacation so a little “clothing malfunction” can be a funny memory!
its amazing how out of breath I got … work it!
I have to keep this in mind if I get to go down south for a vacation this year. Not too sure how the rest of the hotel guests will feel about me splashing around in the pool though! Note to self: make sure that bathing suit is very snug – wouldn’t want any accidents when rushing to get out of the pool! Thanks Brad.
thanks! no better time to learn how to swim than now 😉
my pleasure. thanks for the comment. more workouts to come! get excited 😉
awesome workout but I don’t know how to swim 🙁
Another awesome workout, thanks Brad!!
thanks for the compliment! remember, abs are made in the kitchen, not in the gym. Make sure he is eating a clean diet of natural whole foods (one ingredient). The small amount of belly fat will burn off with a proper diet and exercises focusing on big movements, i.e. squats, deadlifts, presses, etc. Also search “Brad Gouthro Abs Workout” and you can also see my abs workout
yeah it’s definitely good to keep your body always guessing what you’re going to throw at it next!
Love it! Nice to see a different approach to a workout, bring on summer, I’ll be jumping in our local outdoor pool and trying this (thats if it warms up, the UK summers have been rubbish the last few years!!)
thanks for the vote of confidence 🙂
ya these Bermudians are spoiled 😉