The people who have ever experienced swimming know how much this workout is important for strengthening the overall body. It is one of the best exercises, which helps you to sculpt your body and lose weight.
You can practice different kinds of swimming technique, such full-length swimming or to perform many different exercises in the shallow end of your pool, which is great cardiovascular and muscular workouts. They can rapidly help you get in shape and burn fat after a short period of practicing.

In this article, we are offering you a 15-minute workout that is a proven in helping you burn fat and lose weight.

The structure of this Workout

 

 

 

 

 

 

 

 

 

 

 

 

 

1st Step: The Warm Up

Time: 2 Minutes
Take 2 minutes of walking around the shallow end of your pool and swing your arms back and forth, which will warm up your muscles.

2nd Step: Jog in Place

Time: 2 Minutes
Start jogging in place lifting your knees high. By performing this jogging you’ll bring your legs up and out of the water and then back in again.

3rd Step: Tick-tock Hop

Time: 2 Minutes
After jogging, immediately bring your feet together and start jumping from side to side in the shallow end of the pool.

4th Step: Squat Jump

Time: 2 Minutes
Squatting down as low as you can go in the water without dipping your head. Keep your arms extended at shoulder height. Jumping as high as you can, raise your arms over your head.

5th Step: Flutter Kick

Time: 2 Minutes
Holding onto the edge of the pool with your arms, extend while you are on your stomach. Kick your legs as quickly as you can. Try to focus on keeping the same speed the entire time.

6th Step: Bicycle

Time: 2 Minutes
Stand against the side of the pool with your back. Outstretching your arms on the edge of the pool, allow your legs to float. Perform a pedal motion just as you would if you were riding a bike, on the surface of the water. Maintaining the same speed, bike in the water for 2 minutes.

7th Step: Crunch

Time: 2 Minutes
From the previous, bicycle position, extend your legs in front of you, while your feet are together. Pulling both knees into your chest, return them to the extended position. Focus on the full movement in and out during the exercise.

8th Step: Cool Down

Time: 1 Minute
After the crunches, stop and allow your legs to move under you until you are standing again in the pool. Walk around slowly, swinging your arms in the water cooling your muscles down.

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The people who have ever experienced swimming know how much this workout is important for strengthening the overall body. It is one of the best exercises, which helps you to sculpt your body and lose weight. You can practice different kinds of swimming technique, such full-length swimming or to perform...

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