4 Beginner-Friendly Swimming Pool Workouts for Losing Weight

Swimming is a fantastic weight loss exercise. It works your entire body, it’s great for your health, and it’s one of the safest workouts there is. It can even be effectively combined with weightlifting and other gym exercises to deliver many other benefits.

However, simply getting a membership at one of San Diego, CA, gyms with pools won’t help you burn fat if you don’t also have a good training regimen. Luckily, we’re here to help! Read on to learn about the top 4 most effective weight loss swimming exercises anyone can start doing today. 

Can you lose weight doing pool exercises?

Absolutely. The density of water is 800 times that of air, so every time you move your limbs under water, you’re performing a resistance exercise. This naturally boosts your metabolism, helps your muscles recover after more strenuous exercise, and causes you to expend more energy (and therefore burn more fat) than you otherwise would.

Here are 4 time-tested swimming exercises for burning fat:

1. Just swim

If you’re a beginner, simply swimming leisurely laps in the pool will be extremely beneficial for your health and cause you to lose about 500 calories per hour. Swim a few laps, take a break, and then swim a few more. Over time, this will help you build up endurance and enable you to move on to more challenging workouts.

2. The bicycle

Place your elbows on the side of the pool and “pedal” an imaginary bicycle with your legs. This exercise strengthens your core, legs, and shoulders, which in turn causes you to burn more fat.

3. Water jogging

Stand in waist-deep water and start jogging across the pool area. Start with 1-minute intervals, and gradually work your way up to 3-minute intervals. For added resistance and to help tone your arms, grab some pool weights as well.

4. Waist-deep lunges

Stand in waist-high water and lunge with the right foot forward so that your right thigh is parallel to the swimming pool floor, your left knee is bent, and your hands are on your hips. Jump up rapidly and scissor your legs so that you complete the movement with your left leg forward. Do 15-20 repetitions per set.

Can you lose belly fat by swimming?Can you lose weight doing pool exercises?

You totally can! However, it should be noted that regular swimming doesn’t specifically target belly fat. Rather, it burns any excess fat that your body has reserved for energy, regardless of whether this fat is located on your stomach, hips, thighs, or other parts of your body.

Here’s how to work your belly muscles and lose fat while swimming:

  • Keep your core straight while swimming. This will work your belly muscles and help reduce the risk of injury.
  • Do more cardio swimming. Swim 15-20 minutes at a time while keeping your heart rate levels in the fat burning zone. Do this as much as you can.
  • Walk through water. While in the deep part of the pool, tread water as quickly as you can. The water resistance will work against you and strengthen your core muscles.

Where in San Diego, CA, can I find well-equipped gyms with pools?

Are you in need of a quality public swimming pool that offers various amenities and programs such as a fully equipped gym, a swimming school, daycare services, water aerobics classes, and even private party rentals? If so, The Plunge San Diego is the place for you!

Located a short walk from the Mission Beach Park, we have everything you need to get an effective exercise and have a great time while doing it. Visit us today and see for yourself why we have one of the best swimming pools in California.

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