This Swim Workout Burns Over 400 Calories


What’s summer without getting in the pool? If you’re a fan of swimming laps, these strength moves will add some fire to your swim and burn a tonne of calories.

The idea is to intersperse laps with body weight moves outside the pool. If you’re in a public space, don’t worry about any odd looks you may get. It’s just jealously, after all!

12WBT’s Summer Swim Workout

You’ll need Navy Seal strength to get through this workout, but if you can, you’ll burn over 400 calories!

  • Length: 28 mins
  • Calories burnt: 448*

Warm up

  • 20x leg swings (10 each side)
  • 10 jumping jacks
  • 10 functional squats
  • 20 ‘fancy’ planks with elbows to hands (10 each side)
  • 10 seconds of downward dog
  • 10 seconds of child’s pose


Exact distances and number of rounds don’t matter, it’s all about how high-intesnity you can get and maintain your heart rate. Go through as many rounds as possible in 20 mins!

Repeat this circuit 3 times

  • 10 push-ups
  • 50m swimming (whatever style suits – freestyle is great for burning calories)
  • 10 squat jumps
  • 50m swimming
  • 10 full burpees
  • 50m swimming
  • 10 sumo squat jumps
  • 50m swimming
  • 60 seconds wall sit (if no wall is available, hold the squat on an invisible chair)

Final blast

  • 40 seconds of push ups
  • 50m swimming (go as hard and as fast as you can!)


After such an intense workout that uses all your muscles, it’s important to stretch properly to prevent injury.

  • Do deep belly breathing for 30 seconds
  • 20 seconds of chest stretch
  • 20 seconds of hip flexor stretching
  • 20 seconds of lower back stretching
  • 20 seconds of alternating side stretches

Also read: 10 Ways to Ease Sore Muscles

*Actual calories burnt will depend on the individual: body weight, fitness level and intensity will affect calories burnt

Tim Pittorino, BHSC
Tim has been working in the Fitness Industry for over 25 years as Personal trainer, holistic health coach as well as an Australian strength & conditioning coach. Tim has a degree in Health Science and is currently completing a Masters in Human Nutrition. After studying all things physiological for 20 years Tim now enjoys branching out into the other areas of wellness including mental health and emotional resilience. Tim’s lifetime goal is to see just how good the human body can feel, he loves to continually experiment with tried and proven methods as well as trying all the cool new findings.

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