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HIIT Swim Workout to Incinerate Fat

by | Nov 7, 2023 | Fitness Tips

Home » HIIT Swim Workout to Incinerate Fat
incinerate fat with this HIIT Swim Workout

HIIT Type: Swim

  • Freestyle
  • Breaststroke

Intensity: 10  (Scale of 1-10), 10 being the highest

Frequency: 1 – 2 Times per week

Duration: 20 – 30 minutes

There’s no better way to burn calories, incinerate fat and shoot your (EPOC) Excess Post-Exercise Oxygen Consumption (commonly called the afterburn) right through the roof when doing this HIIT Swim workout correctly!

Watch the video – 1:10

Why you should do this HIIT Swim Workout

Swimming is an extremely effective workout for your entire body and greatly improves cardiovascular fitness. If you want to burn fat quickly and maximize time spent on cardio, then get off the treadmill and get into the pool!

The best part is that you don’t have to be a good swimmer to get the calorie and fat-burning benefits from this workout. It’s all about energy expenditure out.

So why does it burn so many calories?

You are utilizing all major muscle groups and some minor ones

  • Chest
  • Back
  • Glutes
  • Shoulders
  • Core

All these major muscle groups are firing simultaneously to drive you through the water, including your core.

The caloric demands during this High-Intensity Interval Training (HIIT) swim workout and up to 48 hours after will arguably exceed most any other HIIT workout conceivable and more than makeup for the time you spend getting in and out of the pool.

The supplies you need for this workout

  • Swimsuit
  • Goggles
  • Pool
  • Timing Device

Let’s HIIT it!

This workout only takes 20 – 30 minutes and will get you lean and mean fast. Do this intense HIIT swim workout 1-2 days per week as an alternative to your other cardio workouts and make sure to give yourself at least 48 hours of recovery time before doing it again or another super-high intensity workout.

Total workout time: 20 – 30 minutes.

Intervals of 15- 30 seconds of all-out freestyle swim as fast as possible. Think of yourself as an Olympic athlete giving everything you have. Then take your intensity level down to a 7 for your Breaststroke.

60-90 seconds rest as needed.

Warm-up: 1 – 2 laps down and back

HIIT Swim Workout

1. Freestyle

  • Intensity Level 10
  • 15-30 seconds

2. Breaststroke

  • Intensity Level 7
  • 15-30 seconds

3. Rest

  • 60-90 seconds

Repeat until you have completed 20 – 30 minutes.

This HIIT Swim Workout will torch even the most stubborn fat on your body

High intensity is key to getting maximal results from this workout. If you need a longer rest to go harder on your swim, then take it.

To maximize fat burning from this workout, do it on an empty stomach and then devour a meal within an hour of the time you complete it.

Shape Plus understands the importance of incinerating fat for both men and women, and we offer personalized training programs in Denver and Greenwood Village tailored to individual needs. Our expert trainers provide guidance and support to help you effectively reach your weight loss goals. Our programs are designed to promote healthy and sustainable weight loss for women and men through targeted exercises, proper nutrition guidance, and consistent effort. Shape Plus is committed to helping you achieve the desired weight loss results. Contact us today to embark on your weight loss journey and experience the transformative power of our personalized training programs.

Jess Hogue

Jess Hogue


Jess started Shape Plus in 2003 which is the same year he received his ACE trainer certification. His original gym has been at its Yuma Court location in Denver for almost as long. The whole philosophy behind his vision for Shape Plus has been simple: Focus on HELPING people. No matter what the goal of the client is, you can pretty much guarantee Jess will get them there.

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