How To Lose Weight Fast with Pool Exercise Routine

Swimming is the best exercise for losing weight and getting a toned body. Swimming is not only relaxing, but it’s also the greatest cardiovascular and muscular workout. If you enjoy spending time at the pool, you should definitely incorporate this 15 minute exercise routine that can help you lose weight fast and shape your body.

So don’t waste a minute! Jump in the pool and start exercising!

Warm up

(2 minutes) Warm up your muscles. Swing your arms back and forth while walking around in the pool.

Jog in place

( 2 minutes) Stand in the shallow end. Start jogging in place, with knees lifted high. Do this for 2 minutes.

Tick-Tock hop

(2 minutes) Once you’re done jogging, bring your feet together and start jumping from side to side. Do this for 2 minutes.

Squat jump

(2 minutes) Squat down as much as you can, without submerging your head in the water. Keep your arms extended at shoulder height. Jump as high as you can whole lifting your arms over your head.

Flutter kick

(2 minutes) Extend your hands and hold onto the edge of the pool. You should be on your stomach. Start kicking your legs fast and try to keep the same speed for 2minutes.


(2 minutes) Put your back at the side of the pool. Your arms should be outstretched on the edge of the pool. Let your legs float and start a pedal motion. Just like riding a bike in the water. Make sure you keep the same speed for 2 minutes.


(2 minutes) Switch your bicycle position. Extend your legs in front of you with feet together. Drag your knees into your chest and then return to the extended position.

Cool down

(1 minute) Stand in the pool and let your legs move under you. Walk around slowly and let your muscles cool down.

Learn how to swim if you do not know how

Before you hop into a pool and start swimming for exercise, make sure that you are a confident swimmer. You may be able to find lessons at a local community pool, college, or gym. Taking a class can also be a great way to jumpstart your exercise regimen.

Include swimming once per week to start

Swimming has been shown to have a greater effect on cardiovascular health, body composition, and strength than other forms of exercise, so even incorporating swimming into your exercise routine once per week will provide benefits. If one swimming workout is all you can fit in or feel up to doing, then start with just one swimming workout per week. Swim for as long as you are able, but aim for 30 minutes total. If you’re just starting out, you might want to swim taking breaks. For example, you can swim 15 minutes, then take a break to rest, then swim another 15 minutes.

Work up to swimming for 30 minutes 3 times per week

As an initial workout regimen goal, shoot for doing three 30-minute swimming workouts per week. You can do these workouts every other day, or a few days in a row, but try to decide on a set schedule that you can stick with. This will help to increase your chances of sticking with your routine.

Aim for a total of 60 minutes swimming 3 times per week

To reap the maximum benefit from swimming, work up to swimming for 60 minutes 3 times per week. Build up the length of your swim workouts gradually as you gain strength and endurance. Depending on your current fitness level, you may be ready to swim for this length of time now, or you might need to do shorter swimming workouts for 6 months before you are up to swimming this length of time and frequency.

Hold onto a kickboard and do laps

If you’re not ready to swim on your own, you can still obtain many of the benefits of swimming by holding onto a floating kickboard in the pool. Try swimming a set number of laps or swim for a specific length of time while holding onto the kickboard.

Do swimming interval training to burn more calories

Interval training is when you do a higher intensity level of exercise for a set amount of time, then exercise at a moderate pace, and repeat. This will increase the number of calories you burn in a workout and help to amplify your results. Do 5 or more intervals per session and incorporate interval training 1 to 2 times per week.

Try water aerobics for an alternative to swimming

You can take a water aerobics class at a community pool or gym, or learn some water aerobics moves and do them on your own. These can be as simple as treading water, walking in the pool, or hopping up and down in the pool.

The 15-minute pool workout will give you amazing results. Still, if you adjust your body to this workout routine, you can also expand your time for 5-10 minutes more. Your body will get stronger and you’ll get the body of your dreams.

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