Swimming workouts for beginners weight loss (💯Free plan)
In this guide, aimed at those new to swimming for beginners, there are plenty of Free swimming workouts for beginners weight loss that you can use it and see the results.
There are also 30-minute swim workout and Swimming workouts for beginners weight loss female in this article:
Why is Swimming a Weight Loss Winner?
let’s understand the benefits of swimming and why swimming is a good way to lose weight:
- Swimming engages nearly every muscle in your body. On average, you can burn 400 to 700 calories per hour.
- Unlike running or cycling, which primarily target the lower body, swimming works your arms, shoulders, back, core, and legs.
- Water supports about 90% of your body weight. Being in water is the best way for those carrying extra weight or with injuries
Free swimming workouts for beginners weight loss
Do the beginner swimming workout plan for weight loss below 3 days a week:
Warm-Up (5–10 minutes)
- Do the stretching outside the pool
- 2 x 25 meters easy Freestyle, rest 20 seconds between every 25 meters
- 2 x 25 meters kicking with a kickboard, rest 30 seconds between
Skill Drills (10 minutes)
- 4 x 25 meters focusing on technique drills (hand-lead drill, catch-up drill)
- Rest 30 seconds between each 25 meters
Main Set (10–15 minutes)
- Swim 25 meters Freestyle at a moderate pace, rest 30 seconds
- Swim 25 meters Breaststroke at a moderate pace, rest 30 seconds
Cool Down (5 minutes)
- 2 x 25 meters swim easy backstroke
Weekly Progression
- Week 1–2: Focus on comfort, technique, and consistency. Total distance per session: 300–500 meters.
- Week 3–4: Increase total distance to 600–800 meters.
- After 4 weeks: reduce rest times. Mix strokes (freestyle, backstroke, breaststroke) to keep workouts engaging.
30-minute swim workout for weight loss
Do this plan 3 sessions per week to see the results:
Warm-Up (2 minutes)
- Swim 2 pool lengths at an easy pace, using your preferred stroke.
- Rest 10–15 seconds between each lap
Main Set (18 minutes)
- Intervals: Swim 4 x 100 meters freestyle. For each length, start at an easy pace. When you reach the third underwater marker, accelerate and swim at a fast pace to the wall.
- Rest 1 minute after each 100 meters.
- 2 minutes of squat jumps
Cool Down (10 minutes)
- Swim 300 meters any stroke at an easy pace.
Swimming workouts for beginners weight loss female
women may have specific considerations or goals:
- Breaststroke and backstroke are particularly good for chest, back, and inner/outer thighs.
- Starting any new exercise can help to build confidence in a woman.
Swimming workouts for beginners weight loss female points!
- It is okay and beneficial to swim during your period:
Using a tampon or menstrual cup provides reliable protection.
Don’t let your cycle automatically sideline your weight loss efforts if you’re feeling up to it – swimming can be a comfortable and effective exercise option throughout the month.
- If a female wants to see the result, have to swim and do the plan 3 to 5 times per week and have a balanced diet:
- Eat 400 g of protein per day.
- Drink at least 6–8 glasses of water daily
- Eat more wholegrain bread, brown rice, oats, or whole wheat pasta
beginner swimming workout plan for weight loss for female
| Segment | Activity | Distance | Rest |
|---|---|---|---|
| Main Set |
|
|
|
| Variation | Breaststroke/backstroke | 50 meters | 30 sec |
| Kickboard | Kicking drills | 50 meters | 30 sec |
| Cool Down | Easy swim (any stroke) | 50 meters | 15-30 sec |
FAQs:
How often should I swim for weight loss?
swim for 3–5 sessions per week, each lasting at least 30 minutes.
Can beginners lose weight by swimming?
Yes, beginners can lose weight by swimming:
- A 70 kg person can expect to burn 250–350 calories in 30 minutes of moderate freestyle swimming.
- In a 12-week study of women who swam regularly, participants saw a significant decrease in body fat. While the average decrease in
- body fat was modest (0.2 ± 9.5%), the change was statistically significant, and muscle mass increased.
- One of my beginner swimmers told me that after starting swimming three times a week, she went from 134 kg to 120 kg, a loss of 14 kg.
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How much weight can I lose swimming 5 days a week?
Many swimmers report losing around 1 to 2 pounds per week if they swim for about 30 to 60 minutes per session, 3 to 5 times weekly, especially when combined with a diet that is without any carbohydrates and sugar. For example, a 155-pound person can burn roughly 372 calories in half an hour of intense swimming