Vacation Swimming HIIT

swimming hiit

High-Calorie HIIT Swimming Workout

The duration of this training is 20-30 minutes, depending on how much strength you have. “Now I’m going to swim in the sea!”, is a sentence I’ve heard hundreds of times, and it’s most often said as an excuse for not exercising during the weeks before vacation. But do you know any non-exerciser who actually went on vacation and did real swimming training at sea? I do not! The most common scenario is the following: you come to the sea and even have the desire to swim something meaningful sometimes, but you have no idea how or how much… therefore, today we bring you an idea: swimming HIIT training that you can do 2-3 times a week.

What are the advantages of this training?

Swimming is an extremely effective workout for the whole body and will greatly improve cardiovascular fitness. If you want to burn fat quickly and maximize the time allocated for cardio activity, swimming is the best solution!

Best of all, you don’t have to be an elite swimmer to reap the calorie-burning and fat-burning benefits of this workout. It’s all about energy consumption.

Swimming consumes a lot of calories because during movement underwater we activate all the muscles, from the smallest to the largest, so the chest, back, buttock, shoulder, and core muscles are also in motion.

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Swimming HIIT training

As stated earlier, this training should last 20-30 minutes, depending on how strong you are, and you can do it 2-3 times a week. We recommend that you have rest days in between these training sessions where you can do some other type of activity. The training consists of freestyle swimming intervals lasting 15-30 seconds with maximum intensity and speed and moderate-intensity breaststroke intervals. A 60-90 second break follows this.

Training example

Warm-up: Mobility exercises followed by light swimming

Main part:

Freestyle – 15-30 seconds, maximum intensity
Breaststroke – 15-30 seconds, moderate intensity
Rest 60-90 seconds
Repeat these 3 intervals until the end of 20-30 minutes, depending on your abilities and current condition.

If you need any help with swimming lessons, contact our coach Amir.

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