Swimming

Full-body, low-impact exercise that builds endurance and strength. Excellent for recovery days.

550
Calories burned per hour: Intermediate
Difficulty level: 6
Muscle groups: 4
Equipment options

Benefits

Full-body workout
Low-impact on joints
Cardiovascular endurance
Muscle endurance
Stress relief

Getting Started

1Take a beginner swimming lesson
2Start with 20–30 minute sessions
3Learn proper breathing technique
4Swim 2–3x/week
5Progress through different strokes

Safety Tips

Never swim alone
Know the water depth and conditions
Warm up before entering cold water
Stay within your abilities
Take breaks when fatigued

Equipment

SwimsuitGogglesSwim cap (optional)Pool access

Muscles Worked

ShouldersBackChestCoreLegsArms