How to Get a Swim Workout Without Swimming
Want the lean, toned, muscular body of a swimmer, but without all that pesky swimming? Get-Fit Guy understands. That’s why he’s created this custom swim workout that you can do outside the water (no flippers or bathing suit required).
Ben Greenfield
It’s no secret that swimmers usually have nice bodies, burn lots of calories during their workouts, and possess superior cardiovascular fitness.
But sometimes it’s either A) inconvenient to get to the pool or B) you’re just not the swimming type.
Luckily, you can still get a good swim workout without swimming. Here’s a circuit I do when I’m traveling and can’t get to a pool:
Warm up for 2-5 minutes. I prefer jumping jacks, which require a similar shoulder movement as swimming. Then do:
- 20 Squat Jumps. Bonus points if you keep your arms extended over your head “streamline” style.
- 10 Lunge Jumps per side to get the heart rate up even more.
- 10 Dive Bomber pushups (aka Hindu pushups)
- 20 Regular Squats. Bonus points if you keep your arms extended over your head “streamline” style.
- 10 Lunge with twists per side, which work the same twisting core muscles you use while swimming. No weights required.
- 20 Front plank taps per side.
- 20 Side plank rotations per side.
- 20 Supermans
- 20 Flutterkicks per side.
Complete the entire routine 1-3 times through!
If you enjoyed this workout, you may also like my Baby It’s Too Cold Outside to Drive to the Pool swim workout and my article on How to Get Shoulders Like Ryan Lochte’s
Do you have your own tips to add, or questions about how to get a swim workout without swimming? Leave your feedback over at Facebook.com/GetFitGuy!
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.