Swimming Pool Workout For Weight Loss

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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.

Swimming pool hack: don’t touch the water to see how warm it is, just jump in!

Swimming Pool Workout For Weight Loss

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.

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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)

SWIMMING POOL FLUTTER KICKS

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

Superset #2:

Swimming Pool Push Up

Reps: 30 seconds

Rest: 0 seconds

SWIMMING POOL PUSH UP

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

Superset #3:

Swimming Pool Ledge Front Dip

Reps: 30 seconds

Rest: 0 seconds

Swimming Pool Ledge Front Dip

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

Superset #4:

Swimming Pool Wall Crawl

Reps: length of the pool

Rest: 0 seconds

Swimming Pool Wall Crawl

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

Superset #5:

Swimming Pool Seated Abs Crunch

Reps: 30 seconds

Rest: 0 seconds

Swimming Pool Seated Abs Crunch

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

Superset #6:

Swimming Pool Forward Jump Squat

Reps: Full length of the pool

Rest: 0 seconds

Swimming Pool Forward Jump Squat

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)

FREESTYLE SWIMMING SPRINT

Superset #7:

Swimming Pool Ladder Parallel Bar Dips

Reps: 30 seconds

Rest: 0 seconds

Swimming Pool Ladder Parallel Bar Dip

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

Superset #8:

Swimming Pool Towel Overhead Walking Lunge

Reps: 2 lengths of the pool

Rest: 0 seconds

Swimming Pool Towel Overhead Walking Lunge

Freestyle Swimming Sprint

Reps: 1 lap of the pool

Rest: 0 seconds (just enough time to get out of the pool)

FREESTYLE SWIMMING SPRINT

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.

0 responses to “Swimming Pool Workout For Weight Loss

  1. 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!

  2. 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!

  3. 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!!!

  4. 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

  5. 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!

  6. 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.

  7. 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

  8. yeah it’s definitely good to keep your body always guessing what you’re going to throw at it next!

  9. 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!!)

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