Dont forget to warm up your muscles with a 5- to 10-minute dynamic warm-up consisting of light stretching cardio and dynamic moves like leg swings before getting your HIIT. Perform each workout 2-4 times per week.
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Swiss ball medicine ball resistance bands Optional.
Hiit swimming workout plan. Challenge yourself with advanced swimming-specific dryland workouts using equipment. Perform 2 sets thats 2 rounds of the below exercises with 15 repetitions of each exercise. 425 Breaststroke 100 10 Squats after each 25.
3 Light swim or paddle rest for 1 minute. 50m sprint freestyle sprint. The High Intensity Interval Training HIIT plan will improve your strength power and balance.
Rest for 1 minute. HIIT Workout Examples. Now that youre ready to really push yourself lets look at some HIIT workout examples that will blast fat fast.
30 second sprint swim followed by a 1 minute jog paddle. Some people may require less time than others please use. HIIT workouts such as this one are designed to have periods of high intensity work paired with recovery intervals that allow you enough rest to fully engage in the work interval again.
For 20 seconds do a brisk walk that makes you too out-of-breath to talk. 425 Backstroke 100 20 Russian Twists on each side after each 25. 50m slow breaststroke 25m slow freestyle 25m.
Swimmers HIIT Routine Make Your Time in the Pool More Productive Exercise Equipment Fitness Accessories Thousand Oaks. These exercises will help you to strengthen and stabilise the muscles most crucial for swimming. In order to do that do 200-250m of freestyle at your own pace until you feel warmed up.
50m slow breaststroke 25m slow freestyle 25m. HIIT Swim Workout. Do this for 15-20 minutes.
This swimming workout has been developed to help you gain maximal results in minimal time. If 15 intervals is way out of reach do 10 and build up to 15. 50m sprint freestyle sprint.
200m cool down freestyle at a very slow pace. Jump rope yoga mat. Start with 2 then bump up to 3-4 as your conditioning and recovery increase.
HIIT 1 Warm up for 5-10mins starting slowly and picking up the pace every 2 lengths. Dramatically increase the benefits of your time in the pool. Take a 90-second rest between the first and second set.
Return to your warmup pace for one or. Main Set 2x 425 Butterfly 100 10 Pushups after each 25. This workout is based on high intensity interval training HIIT principles.
Integrating high-intensity interval training HIIT in the pool is an effective alternative to land training and a great way to add variety to existing water. This HIIT Swim Workout will torch even the most stubborn fat on your body. If you need to spend more than two weeks at a particular phase before moving up do so.
50m sprint freestyle sprint. 30 5xweek Average Workout. HIIT Swimming Exercises Explained Ok the first thing that well need to do is warm-up before beginning an interval training exercise.
What Your High Intensity Swimming Routine Will Look LikeHIIT. INTERVAL 1 REPEAT 6 TIMES. Repeat until you have completed 20 30 minutes.
50m slow breaststroke 25m slow freestyle 25m. 1 Warm up briefly by swimming a couple laps. High intensity is key to getting the maximal results from this workout.
Strength endurance and speed are all improved with a swimmers HIIT routine. Start with an easy three-minute warmup such as walking. Try the below HIIT swimming workouts devised by Virgin Active s swimming experts.
2 Freestyle swim sprint for 30 seconds.
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