Fitness

workout to burn fats

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

exercise for toned arms

The One Swimming Exercise That Will Give You Toned Arms

Wished you could get rid of those flabby arms, but dare not use weights for fear of getting bigger biceps instead? Fear not, we have a workout that will only last approximately 30 minutes that will help you get rid of those flabby arms!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed to warm up and stretch your muscles

Main Set
4 X 50m Freestyle Pull (Breathe once every 4 pulls, and rest 30 seconds between each set of 50m)
4 X 50m Freestyle Pull (Breathe once every 6 pulls, and rest 30 seconds between each set of 50m)
6 X 50m Freestyle Pull (Sprint at max speed for the first 25m, breathe whenever you need to. Next 25m do a slow swim, breathing once every 2 pulls. 20 seconds of rest between each set of 50m)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Stretch your arms and feel the glide.

Why this workout works

If you haven’t read our previous blog post (toned legs link), check it out and read up on the afterburn effect. Basically, by depriving your body of oxygen when you breathe less during the set, your body will quickly build up ‘oxygen debt’ and increase the afterburn effect.

For this workout, you will need a pull buoy and a water resistant watch to keep time. While this workout may be tiring, give it your best and do it diligently. The end results will definitely be worth it. If possible, do this workout 2 to 3 times a week, with at least a day’s rest in between. If you require our assistance to modify this workout for you, leave a comment below and we will do our best to recommend a workout catered just for you.

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m Freestyle Pull (4 pulls 1 breath, 30 seconds rest)
4 X 50m Freestyle Pull (6 pulls 1 breath, 30 seconds rest)
6 X 50m Freestyle Pull (25m sprint, 25m slow 2 pulls 1 breath, 20 seconds rest)

Cool Down
100m Freestyle swim

flutter kicks for toned legs

The One Swimming Exercise That Will Give You Toned Legs

Yearning for those long, sexy legs but hating the gym that is overflowing with testosterone? Here is a 30 minutes swimming workout that will help you to burn those fats in the thighs and tone your legs!

Workout

Warm Up
100m Freestyle swim at 60-70% of your maximum speed. This is to help stretch and warm up your body for the main set.

Main Set
4 X 50m head up kicking (You have 2 minutes between each set of 50m. If you finish before 2 minutes, you get to rest until the 2 minutes is up before you start the next set. If you go beyond 2 minutes, you do not get to rest.)
4 X 50m head down kicking (Same set of timing as per the head up kicking)
6 sets of head down kicking (100% effort for 30 seconds, slow kicking for 30 seconds)

Cool Down
100m Freestyle swim at about 50% of your maximum speed. Try to stretch your arms and glide as much as possible to stretch and cool down your muscles.

Why this workout works

Excess post-exercise oxygen consumption, also known as afterburn, will help to increase your body’s metabolism rate for up to days after the workout. Afterburn is best achieved through anaerobic exercises, which are usually high intensity with short rest intervals. Anaerobic exercises ‘starve’ your body of oxygen, building up ‘oxygen debt’, which leads to the afterburn effect.

This workout will require you to have a water resistant watch to take time and a kickboard. As with all exercises, if you want to see results, you will have to do the workout diligently. Strive to make time and do this workout 3 times a week. If you require our advice to modify this workout for you (e.g. 2 minutes is too long/short), leave a comment with your timings for 50m and we will recommend a modified workout for you!

Workout (Summarised Version)

Warm Up
100m Freestyle swim

Main Set
4 X 50m head up kicking (Go @ 2 minutes)
4 X 50m head down kicking (Go @ 2 minutes)
6 sets of head down kicking (100% effort for 30 seconds, slow kicking for 30 seconds)

Cool Down
100m Freestyle swim