Get in Shape Fast with These HIIT Swimming Workouts

As we know that HIIT workouts can be done indoors and outdoors as well. It includes different combinations and variations of exercises which makes High-Intensity Interval Training (HIIT) fun and challenging. People opt for HIIT because they are busy and want training that can fit into their hectic schedules. 

Day by day popularity of HIIT workouts is increasing among people among various age groups which is of no surprise considering its health benefits include fat loss, improve cardiovascular health, low bp, and building muscle mass also. As mentioned earlier HIIT workouts can be modified with almost all activities and exercises and one such activity is swimming.

HIIT Swimming

According to researchers at Speedo, it is found that 30 minutes of swimming has an equal output as 1 hour of land-based workouts. Swimming is one such activity that is very effective in losing fat and building muscle mass. It also has other benefits as well. Moreover, it will provide a different and unique experience which we do not get from other activities.

Different variations of HIIT Swimming Workout are mentioned below:

  • Sprint Intervals
  • Underwater Sprints
  • Flutter Kicks
  • Aqua jogging
  • Tread water Sprints

1. Sprint Intervals

Sprint Intervals

Swimming sprint intervals are a type of workout that involves alternating between short bursts of intense effort and periods of recovery. They can be a useful training tool for swimmers looking to improve their speed and power, as well as their ability to maintain a high level of effort over a longer distance.

Swimming sprint intervals can be challenging, but they can also be a lot of fun and can help to improve a swimmer’s speed and endurance. They can be a great way to mix up your training routine and add some variety to your workouts.

2. Underwater Sprints

2. Underwater Sprints

Underwater sprints are a type of swimming drill that involves swimming a short distance underwater, typically after a start from a push-off from the wall. There are many different ways to structure underwater sprints, but a common approach is to swim a series of short, fast repetitions (e.g. 15 meters or yards) with a set amount of rest in between (e.g., 10 seconds).

3. Flutter kicks

HIIT Swimming Workout

Flutter kicks are a type of leg exercise that involves lying on your back and lifting your head, shoulders, and upper back off the ground while keeping your legs straight. You then rapidly kick your legs up and down, using a flutter kick motion similar to the one used in freestyle swimming.

Flutter kicks can be a good way to strengthen the muscles in your lower body, particularly your hip flexors, quadriceps, and glutes. They can also help to improve your cardiovascular endurance and core stability.

4. Aqua Jogging

HIIT Swimming Workout

Aqua jogging, also known as water jogging, is a low-impact cardiovascular exercise that involves running in deep water while wearing a flotation device, such as a flotation belt or buoyancy vest.  

Because it is done in water, aqua jogging is a low-impact exercise that is easy on the joints and can be a good alternative to running on land for people with injuries or chronic pain. It is also a good option for people who are looking to increase their intensity without putting additional strain on their bodies.

5. Tread Water Sprints

HIIT Swimming Workout

Tread water sprints are a type of swimming drill that involves sprinting while treading water. Treading water is the act of remaining stationary in the water by continuously kicking and moving your arms to stay afloat.

There are many different ways to structure tread water sprints, but a common approach is to sprint for a set distance or time while treading water, and then take a short rest before repeating the sprint.

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