30-Minute Swimming Workout to Lose Weight and Tone Your Whole Body

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Cycling is a great aerobic exercise, but it doesn’t condition your whole body. Running is another great option, however, if you have a knee problem, which let’s be serious most of us have, is not good enough. Weight lifting is another option, but it doesn’t produce results fast enough when it comes to weight loss.

This makes one wonder, Is there anything that trains your whole body? You can perform with injured knees or joint problems, Something that can help you lose weight swiftly? Luckily there is one such thing. It’s swimming.

Swimming is one of the oldest sports and the best aerobic exercise you can perform to lose weight and build toned muscles. With swimming, you don’t even need to make changes in your diet to lose weight.

Just the simple act of entering a pool will burn calories and build muscles (However, if you make changes in your diet, you will get even better results).

In this article, you will find a 30-minute swimming workout that will help you lose weight and build a toned physique:

Woman swimming

30-Minute Beginner Workout Routine

This workout is suitable for beginners. It includes a warm-up, a workout, and a cool-down:


  • 4 × 100 m, Choice of strokes (30-second rest)

Main Workout

  • 1 × 100 m, Classic backstroke
  • 10 × 25 m, Choice of strokes (30-second rest)
  • 5 × 50 m, Classic backstroke (30-second rest)

Cool Down

  • 3 × 50 m, Freestyle (15 seconds rest)

30-Minute Advanced Workout Routine

This workout is suitable for experienced swimmers. It includes a warm-up, a workout, and a cool-down:


  • 5 × 100 m, Choice of strokes (30-second rest)

Main Workout

  • 5 × 200 m, Classic backstroke (45-second rest)
  • 10 × 50 m, Choice of strokes (30-second rest)
  • 5 × 100 m, Butterfly (30-second rest)

Cool Down

  • 3 × 100 m, Freestyle (30 seconds rest)

You don’t even need a diet to drop a couple of pounds using these workout routines. However, with diet, you can exponentially improve your progress.

Woman swimming

Best Swimming Strokes For Weight Loss

  1. Breaststroke: On average, you will burn 200 calories in 30 minutes
  2. Freestyle: On average, you will burn 300 calories in 30 minutes
  3. Butterfly: On average, you will burn 450 calories in 30 minutes
  4. Backstroke: On average, you will burn 250 calories in 30 minutes

4 Dietary Tips to Fasten Your Results

Using the workout mentioned above, you will lose a couple of pounds per week. However, you can improve your results even further and avoid unnecessary dips in energy by taking care of your diet. All you have to do is fuel yourself such that you have enough energy to swim and build muscles.

Man drinking water

1. Keep Yourself Hydrated

Sweating is the body’s natural response to exertion, and it will happen even if you are in the water. You may not sweat as much while swimming, but you can still get dehydrated while swimming.

According to the American College of Sports Medicine, drink 16 to 20 ounces at least four hours before exercise and three to eight ounces every 15 minutes during exercise.

Moreover, don’t wait till you feel thirsty. By the time you feel thirsty, you are already dehydrated. The best thing you can do is sip water steadily throughout your workout and the day.

2. Consume Nutrient Rich Food

One of the primary reason why you always feel hungry all the time is because your diet lack nutrients. The modern diet is full of empty calories and lacks essential nutrients required for the proper functioning of the body.

For instance, Fast food contains an excess amount of undesirable nutrients (trans fats, sodium, sugar) and a reduced intake of necessary nutrients (vitamins, minerals, calcium, fiber, etc).

To meet your daily nutritional needs, try consuming nutrient-dense foods such as vegetables, whole grains, fish, fruits, seafood, meat, poultry, nuts, etc. You can use the cronometer app to track your calorie intake, nutrition, biometrics, and more to ensure you reach your daily nutritional goal.

Keto food

3. Try the Ketogenic Diet

If you need to lose a lot of weight, try the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 24+ lbs in 47 days.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals, training routine, and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

4. Avoid Junk Food, Alcohol, Smoking, etc

Junk food and alcohol will negatively affect your metabolism & increase your overall calorie intake significantly. Smoking will lower your physical endurance. The best thing you can do is quit alcohol & smoking and limit your consumption of junk food.


While swimming, you should consume an appropriate amount of calories and keep yourself hydrated. Moreover, avoid swimming on a full stomach. Swimming on a full stomach isn’t dangerous but swimming on an empty stomach is ideal for weight loss.

The best time of the day to go swimming is in the morning since swimming in the morning before breakfast burns more calories and will raise your metabolism for the rest of the day.

Moreover, wear protective eye gear like goggles and use earplugs. They will protect your eyes and ears from bacteria, dirt, and germs. Once you are done with swimming and the post-swimming shower, apply moisturizer on your body. This will help prevent skin dryness and cracks.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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