Burn Fats With This One Hour Workout

Looking for a way to lose a few extra kilos without damaging your joints? Here is a swimming workout that lasts about an hour each time.

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed
100m Freestyle kick at 60-70% of your maximum speed
100m Freestyle pull at 60-70% of your maximum speed, breathe once every 2 pulls

Main Set
4 X 100m head down kicking (target to finish each set within 3 minutes, moving on to the next set once 3 minutes and 30 seconds is up)
4 X 100m Freestyle pull (Breathe once every 4 pulls, and complete each set within 2 minutes and 30 seconds. Start the next set once 3 minutes is up)
4 X 100m Freestyle sprint (Finish each set within 3 minutes and 20 seconds, start next set at 3 minutes and 50 seconds)
4 X 50m Freestyle sprint (Finish each set within 1 minute and 30 seconds, moving on at 2 minutes)

Cool Down
100m Freestyle swim at 50% of your maximum speed, making sure to glide and stretch your arms

The Simple Science Behind This Workout

This anaerobic exercise is designed to achieve afterburn, also known as excess post-exercise oxygen consumption. Afterburn will increase your body’s metabolism rate up to days after your workout, helping you to burn more calories. This workout will work if you do it consistently, without significantly increasing your food consumption.

This work out requires you to have a kick board, a pull buoy, and a water resistant watch to take timings. If you have any queries, feel free to leave a comment or drop us an email.

Workout (Summarised Version)

Warm Up
100m Freestyle swim
100m Freestyle kick
100m Freestyle pull

Main Set
4 X 100m head down kicking (3mins, next set @ 3min 30s)
4 X 100m Freestyle pull (4 pulls 1 breath, 2mins 30s, next set @ 3mins)
4 X 100m Freestyle sprint (3mins 20s, next set @ 3mins 50s)
4 X 50m Freestyle sprint (1min 30s, next set @ 2mins)

Cool Down
100m Freestyle swim