If you hate the gym and you're not a fan of running, take a dip in the pool. Swimming is an aerobic exercise that will help your body burn fat. Swimming also puts less stress on the joints and ligaments than higher impact activities like running. Talk to your doctor before starting a swimming exercise program, especially if you have injuries or health concerns.
Water Walking
If you're not a strong swimmer or you haven't exercised in a while, water walking may help you ease slowly into a more rigorous exercise routine. Walk in water that is about waist high, swinging your arms back and forth while you walk slowly across the length of the pool. Wear hand webs, which are small netted mittens that you can wear in the pool, to increase the resistance of the water, which will burn more fat. Walk back and forth across the pool for approximately 30 minutes.
14-minute Workout
Do a 14-minute circuit workout to maximize your time in the pool and burn extra calories. For the first four minutes, do any moderately challenging stroke at a medium speed. Do a freestyle lap for one minute, pushing yourself to go as fast as you can. Rest for 10 seconds, then do another freestyle lap at a moderate speed for one minute. For two minutes, use a kickboard to swim across the pool, putting your head in the water and lifting it every few seconds to breathe. For two additional minutes, put a pull buoy between your legs and squeeze them together to keep it in place. Swim across the length of the pool with only your arms. For the last four minutes, do any stroke at a moderate speed. Depending on your weight, you'll burn approximately 150 calories.
750-yard Beginner Workout
Swim across the pool four times at a rate of perceived exertion, or RPE, of 3 out of 10. Your rate of perceived exertion is a scale from 1 to 10, with 1 being the smallest amount of energy you can put into the exercise and 10 being the greatest amount of energy you can possibly put into the exercise. Lie on your side on a kickboard, kicking from your hips and keeping your knees and the side of your head in the water -- swim across the length of the pool twice at an RPE of 3, switching to the opposite side halfway through. Swim across the length of the pool twice doing the same kickboard stroke -- this time, swim at an RPE of 4 and keep your head under the water, lifting it only to breathe. Swim your favorite stroke at an RPE of 7, lifting your head to breathe every three strokes -- continue for five laps. Swim two laps at an RPE of 3, then two more laps at an RPE of 6. Finally, swim an easy lap at an RPE of 3 to cool down.
Hourlong Workout
Work your way up to an hourlong swim and you'll burn 500 calories -- do the workout every day for a week to burn 1 lb. of fat. For the first five minutes, do four freestyle laps at a slow pace. Do two laps while holding a kickboard and using your feet to propel you across the pool -- rest for 15 seconds between each lap. Do two laps with a pull buoy between your legs, using only your arms -- rest for 15 seconds in between each lap. Do one freestyle lap at an RPE of 7, then rest for 15 minutes. Do one moderate-intensity freestyle lap. Do six more moderate-intensity freestyle laps, taking a 15-second break between each one. Do four laps with the kickboard, resting for 15 seconds between each lap. Do four laps with the pull buoy, resting for 15 seconds beteween each lap. Do one freestyle lap, rest 15 seconds, then do another freestyle lap -- repeat this sequence three times. Finally, do four laps of your favorite stroke at an RPE of four to complete your hourlong workout.
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