59 Comments / By / April 25, 2025

The Simple Swim Workout for Beginners

Swimming offers something for everyone—it’s not just a sport, but also a lifestyle and a hobby enjoyed by people of all ages.

 

A swim workout does wonders for your body, helping to build strength, tone muscles, and boost heart and lung health. Sounds great, doesn’t it? But hold on—what if swimming isn’t quite your thing? Maybe you’re not confident in the water, or you’d rather avoid putting your face in it.

 

Perhaps you’re protecting those stunning highlights from chlorine. No worries—I’ve got you covered with an effective swim workout tailored just for you!

 

Swimming is an excellent activity to embrace for anyone looking to enhance both their physical and mental well-being. Not only is it a fantastic way to stay active and build a strong, healthy body, but it also offers a unique opportunity to connect with others and expand your social circle.

A woman by water after swim enjoying a serene sunset by ocean

In This Article

 

  • How to The Simple Swim Workout 
  • A Step-by-Step Guide to a 30-Minute Swim Workout
  • The Health Benefits of The Simple Swim Workout
  • Images of The Simple Swim Workout

How to The Simple Swim Workout

First, you can use this swim workout in a pool, lake, ocean, or even a large hot tub. You don’t need to be in a deep pool but the water should reach at least to your waist. Now put on your swimsuit or workout gear and grab a noddle! 
This is a 30-minute workout and will burn approximately 400 calories. You will work out your arms, core, thighs, buttocks and legs. Each of the four workout parts is done rotattionally for about 2-3 minutes until you reach 30 minutes (or longer if you want). 
This workout goes fast especially if you recruit a friend or two!  Why not catch up on life while working out? Or perhaps listen to a favorite podcast or audiobook. I use these wifi earbuds during my water workout and keep my phone and earbud case on dry ground next to the water area.

The Simple Swim Workout Step-by-Step

Place noodle behind you as if you’re sitting in an armchair

 

  • Scissor Kick moving straight legs together and apart in front of you
  • Twist to the right and left holding your legs straight together in front of you
  • Bicycle Kick kick with your legs bent back and forth with your legs to each side
  • Zig Zag your lower body to the left and then right while upper body follows in motion
Swimmer using the zig zag as part of a swim workout
The Zig Zag
Swimmer using the bicycle kick as part of a swim workout
The Bicycle Kick
Swimmer using the scissor kick as part of a swim workout
The Sciccor Kick
Swimmer using the twist as part of a swim workout
The Twist

The Simple Swim Workout Benefits

You want to lose weight – does it work? Absolutely! Be consistent, recruit friends for accountability and don’t give up.
The constant pulling and pushing of body parts in and against water resistance builds great muscle and endurance more gently.  Working out in the water also decreases the risk of injury and strain on your body in general.
This workout boosts your cardio, improves your body shape, reduces stress, improves mental health, and helps you sleep better at night.
 
As with any exercise, adding healthy nutrition to your daily diet is key. You can read more about swimmers and nutrition here.

Bottom Line

Whether you’re joining a local swim club, taking lessons, or simply heading to the pool with friends, swimming fosters a sense of camaraderie and can lead to lasting friendships. Beyond the physical benefits, the rhythmic motion and soothing sensation of water have been shown to reduce stress and uplift your mood, making it a powerful tool for achieving mental clarity and relaxation.  

 

It’s a sport that invites adventure, whether you’re exploring open water settings, testing your endurance with new techniques, or setting personal goals to conquer. Swimming caters to all ages and skill levels, so there’s no need to feel intimidated—it’s never too late to start.

 

So what’s holding you back? Dive into this refreshing form of exercise and incorporate swimming into your fitness routine today. Not only will you feel the benefits in your body, but your spirit will thank you for the newfound joy and confidence it brings.

59 thoughts on “The Simple Swim Workout for Beginners”

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