The Best Summer Swimming Workout

The Best Summer Swimming Workout


Summer is here and what better way to improve your cardio with a low-impact, full-body summer workout. This guide is a great summer swimming workout for beginners but also has tips for those who want to crank up the intensity.

At Fitness to Diet, we often talk about the importance of keeping our training fresh with various new workouts to mitigate our bodies from adapting to our regular routine. With longer hours and warmer weather, getting into the pool is a great way to challenge yourself and keep your workouts fun. Swimming is a fantastic way to lose fat, and a swimming workout will help you do just that without any equipment needed.

Let's cut to the chase, here is a great workout to get started in the pool.

1) Running on the spot

A great intro to the workout. Running on the spot will begin to elevate your heart rate and get the blood flowing through your quads, hamstrings, and core. If you want to make this more difficult, try not to use your arms at all which removes the momentum in the movement.

  1. Start in water up to your waist

  2. Perform this exercise for 3 rounds of 1 minute, 20 seconds rest in between.

2) High Knees

To take it up a notch we'll perform high knees, just as we would on land - explode and raise your knees around chest height. If you want to make this more difficult - attempt this in deeper water up to your chest.

  1. Knee raises to chest height

  2. 3 rounds of 30 seconds knee raises, 20 seconds rest in between.

3) Treading Water

Sounds easy. Let's give this a go. In the deep end of the water where you'll be submerged up till your neck, kick your feet and flutter your hands to maintain your heads position above the water.

Short video on how to tread water for your summer workout

  1. 3 rounds of 1 minute treading water. Rest 30 seconds in between.

4) Jumping Jacks

Jumping Jacks are a great explosive exercise outside of the water. With the added water-resistance this exercise is great. The way to perform this movement is to jump your feet double shoulder-width apart, whilst raising your hands up and over your head - similar to doing a snow angel.

  1. 3 rounds of 20 repetitions. Rest 20 seconds in between.

5) Poolside Leg Raises

Great for your core on land, great for your core in the pool. Find the edge of the pool and prop yourself up onto your elbows whilst your lower half is still submerged. Raise your legs up for each repetition with the added water resistance. If you're finding this difficult - try knee tucks instead.

  1. 3 rounds of 12 repetitions. 30 seconds rest in between.

6) Jumping Squats

Squats target most parts of your leg muscles - quads, hamstrings, and calves. When performing these use controlled movements using your muscle-mind connection to ensure you're moving in the right direction.

  1. Start in waist-high water, submerge to a squat position.

  2. Explode upwards, using your arms to counterbalance.

  3. 4 rounds of 5 repetitions. 20 seconds rest in between.

7) Flutter Kicks

A similar position to the leg raises. But this time we're performing flutter kicks. This is an endurance exercise so concentrate on good technique as well as hitting your time.

  1. 3 rounds of 30 seconds. 30 Seconds rest in between.

8) Bunny Hops

This is my favorite water-based exercise, it's incredibly fun but you might look silly doing it. Feet together in waist-deep water, our aim is to jump forward using our calves, then repeat the move. We're aiming for small hops here.

  1. 3 rounds of 20 repetitions. 30 seconds rest.

9) Cycling

Again, the same position as the leg raises and flutter kicks. This time we're cycling. With your elbows resting on the poolside, your body and legs should be in a 90-degree position as your hips bend. From here cycle as you would normally.

  1. 3 rounds of 20 seconds. 20 seconds rest.

10) Tuck Jump

The tuck jump is definitely one of the harder moves. A great plyometric exercise targeting all parts of your lower half. You'll want to start off in waist height water, squat down, and jump - similar to before, but this time lift your knees as far as you can outside the water. Don't forget to use your arms for momentum. Eventually, you can build up to an impressive Pool Jump like BJ Penn.

  1. 3 rounds of 10 jumps. 30 seconds rest in between.

Workout Summary

  1. Running on the spot 3 x 1 minute ( 20 seconds rest)

  2. High Knees 3 x 30 seconds (30 seconds rest)

  3. Treading Water 3 x 1 minute (30 seconds rest)

  4. Jumping Jacks 3 x 20 reps (20 seconds rest)

  5. Leg Raises 3 x 12 (30 seconds rest)

  6. Squat Jump 4 x 5 reps ( 20 seconds rest)

  7. Flutter Kick 3 x 30 seconds (30 seconds rest)

  8. Bunny Hop 3 x 20 reps (30 seconds rest)

  9. Cycling 3 x 20 seconds (20 seconds rest)

  10. Tuck Jump 3 x 10 reps (30 seconds rest)

Enjoy your summer swimming workout!

If you're interested in how to get the ultimate summer body this year, read our comprehensive article 'The Ultimate Cutting Plan".

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