Easy 30 Minute Swim Workout for Beginners to Lose Weight

Yes! This easy 30 minute swim workout will burn fat and help you reach your goals. Swimming is a great exercise for anyone looking to improve their fitness. It is an especially great workout for beginners and those who may have suffered previous joint injuries.

There are many benefits to water aerobic workouts including getting a full body workout without the impact that comes with other full body workouts. 

If you are a beginner though, it’s best to get the right kind of start with your workouts. As with any exercise, it is important that you don’t jump into a workout that is too intense for you.

That’s why I wanted to put together an easy 30 minute swim workout for beginners that will help those of you who are new to swim workouts get started and find success in swimming! 

ladies in pool for 30 minute swim workout for beginners

Swim Workout Tips

Before we get started, let’s talk a little bit about some tips to follow before your workout.

  • Invest in good goggles. While goggles aren’t necessarily a requirement for a swim workout, having a good set of goggles can help make your workout a little easier. If you have sensitive eyes, they are a good idea as well.
  • Keep water on hand. As strange as it seems, it’s actually quite easy to become dehydrated while swimming. Because you are in the water, you don’t feel heated and you don’t feel yourself sweat, but that doesn’t mean that you aren’t losing water. You still need to maintain your hydration. 
  • Make sure that you are swimming with a partner or where there is a lifeguard. 
  • Do a non-water warm up before starting your swim workout. This will help you to prevent muscle cramps once you jump in and start swimming.

Accessories Needed for This Easy 30 Minute Swim Workout

  • Kickboard
  • Swimsuit
  • Goggles
  • Timer or you could estimate 30 seconds in your head
kickboard beside pool

The 30 Minute Beginner Swim Workout Instructions

Once you are warmed up and ready to go, it’s time to do this easy 30 minute swim workout for beginners. 

  • Swim freestyle at an easy pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim freestyle at a medium pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim with kickboard at an easy pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim with kickboard at a medium pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim freestyle at an easy pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim freestyle at a medium pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim freestyle at a medium pace for 50 meters (50 yards)
  • Walk in water at an easy pace for 50 meters  (50 yards)
  • Rest for 30 seconds
  • Swim Freestyle an easy pace for 100 meters (100 yards)
  • Rest for 30 seconds
  • Swim Freestyle at medium pace for 50 meters (50 yards)
  • Rest for 30 seconds
  • Swim with kickboard at an easy pace for 100 meters (100 yards)
  • Rest for 30 seconds
  • Swim freestyle at a very easy pace for 100 meters (100 yards)
lanes roped off for swimming laps for weight loss

That’s it! This easy 30-minute swimming workout is not meant to be overwhelming. It’s a great way to get started and it will be easy on your joints and you will feel great knowing that you finished it! 

As a beginner swimmer or an experienced one, this will get your heart rate up like any other cardio workout and help with weight loss goals.

How long do you need to swim to get a good workout?

As in all of my workouts, the length of the workout isn’t as important as progressing. You may have to start with a 15 minute workout due to your current cardiovascular health.

If that’s the case, you’ll want to keep pushing yourself a little every workout until you can complete the workouts.

If you need to take a longer than 30 second rest in between laps, that’s ok! Keep repeating this workout until you build endurance in your fitness level.

Once you feel comfortable with this workout, you should give the HIIT Swim Workout for another workout to burn calories.

We have talked about some of the benefits of swim workouts, but did you know that an easy 30 minute swim workout like this can burn up to 350 calories for a 150 pound person? This is a substantial amount of calories for just 30 minutes. 

So, go jump in the pool and get started!

about stephanie

About Stephanie

Just an everyday stay at home mom who one day decided I didn’t want to become the stereotypical overweight, middle-aged, out of breath, mom anymore. One day at a time, one meal at a time, one workout at a time and I became the athlete I never knew existed. Read more...

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