Low Impact HIIT Swim Workout to Burn More Fat and Tone Muscles

Are you new to the swimming scene? If you are trying to incorporate a swim workout program  into your fitness routine in order to improve your health and fitness, you have made a great choice!  Swim exercises like low impact HIIT swim workouts are great for beginners, great for those with previous joint injuries and great for those who feel like having a low impact workout day. 

Low impact workouts like this would also be beneficial when doing cardio before or after strength training.

While a HIIT Swim Workout does vary significantly from your typical HIIT workout, thanks to how much easier it is on your joints, it is also quite similar in what you can expect from the setup of the workout itself. Swimming burns an enormous amount of calories while reducing injury or pain on joints.

What is a HIIT training workout?

HIIT, or high intensity interval training, is a great way to maximize effort and burn calories for up to 24 hours after the workout. There is a predictable pattern in HIIT workouts of high effort followed by a designated short rest period such as 30 seconds or 1 minute.

What to Know about a Low Impact HIIT Swim Workout

If you are ready to check out just how great a swim workout can be for you and your health, we have a great low impact HIIT Swim Workout that you may just love!

Before we talk about the workout itself, I would like to give you a couple of tips that will be helpful in your swim workout program and for your fitness in general. 

Tips for Swim Workout

• Set goals for yourself. The only way to reach your goals is to set them! Plus, setting goals is a great way to motivate yourself to hold yourself accountable.
• Keep your form. Holding your form will help you preserve energy and will keep you from slowing down or straining your muscles. 
• Focus on proper breathing. This includes alternating your head to breathe in, so as to avoid any muscle strain or imbalance.
• The swimming is expected to get your heart rate up.
• The 30 second rests will be your recovery period.

The following low impact HIIT swim workout is great for building muscle and burning fat. It’s also great for beginners because it focuses on more than just nonstop swimming. That doesn’t mean that it’s only for beginners, it isn’t! Anyone can benefit from this workout. 

Items Needed for this Low Impact HIIT Swim Workout

For the following workout you will need the following items:

• Swimsuit or comfortable swim/workout clothes – These are comfy for swimming (plus size swimsuits).
• Foam Kickboard (if you don’t have one, that’s ok! Just substitute in a non-kickboard exercise instead)

Awesome Low Impact HIIT Swim Workout for Anyone

This workout will probably take you 30 minutes – 45 minutes.

Warmup – The perfect warm up for your swim workout is an easy freestyle swim for at least three to five minutes. 

Now that you are warmed up, it’s time to get started with your workout! 

• Swim freestyle at medium pace for 25 meters
• Rest for 30 seconds
• Swim freestyle at hard pace for 25 meters
• Rest for 30 seconds
• Swim freestyle at hard pace for 25 meters
• Rest for 30 seconds
• Swim with kickboard at medium pace for 25 meters
• Rest for 30 seconds
• Swim with kickboard at hard pace for 25 meters
• Rest for 30 seconds
• Swim freestyle at easy pace for 25 meters
• Rest for 30 seconds
• Swim with kickboard at easy pace for 25 meters
• Rest for 30 seconds
• Swim freestyle at hard pace for 25 meters
• Rest for 40 seconds
• Swim freestyle at hard pace for 25 meters
• Rest for 40 seconds
• Swim freestyle at medium pace for 25 meters
• Rest for 30 seconds
• Swim freestyle at hard pace for 25 meters
• Rest for 40 seconds
• Swim freestyle at hard pace for 25 meters
• Rest for 40 seconds
• Swim freestyle at easy pace for 25 meters
• Walk at easy pace for 50 meters 
• Rest for 30 seconds
• Walking lunges at medium pace for 25 meters
• Rest for 30 seconds
• Walk backwards at easy pace for 50 meters
• Rest for 30 seconds
• Swim Freestyle at hard pace for 25 meters
• Rest for 30 seconds
• Swim Freestyle at medium pace for 25 meters 
• Rest for 30 seconds
• Swim with kickboard at hard pace for 50 meters
• Rest for 60 seconds
• Swim freestyle at easy pace for 50 meters
• Rest for 30 seconds
• Swim freestyle at easy pace for 50 meters

We mentioned this earlier, but while this low impact HIIT workout is great for building muscle and burning fat, it is also very good for beginners and for someone who might be dealing with joint pain.