If you want to improve your cardio vascular function and overall fitness but can’t abide the idea of running or circuit training then swimming cardio workouts may be just the thing you’re looking for.

The advantage of swimming cardio workouts is that nearly everyone has a nearby public indoor swimming pool and you can use it in all weather. Check whether they have school parties booked in and avoid those times. Alternatively join a health club with a pool for a degree of privacy.

Swimming cardio workouts start out fast, usually for 20 to 30 minutes then slow down slightly for greater fat burning. For variety, you can swim underwater or use a kickboard. A kickboard allows you to keep your head above water while using your legs for propulsion. If you’re not going to use a kickboard all the time then you’ll probably need a pair of goggles as an hour in the water without them will leave your eyes feeling really sore and you won’t be able to build up the speed required for a proper workout if you don’t put your face in the water.

Swimming cardio workouts are great all round exercise as they work nearly all the muscles in your body. Breaststroke, backstroke and front crawl focus on the muscles in your abdomen, bottom, arms and thighs.

Before you start, check with your doctor that such exercise is appropriate for your state of health and always do a few warm up lengths and gradually increase the length of time that you do the fast lengths, particularly if you are a beginner at this sort of exercise.

The following is one of the best swimming cardio workouts for beginners.

Start your workout by doing 5 to 8 x 50 metre lengths alternating between crawl, backstroke and breaststroke, at a warm up pace. Follow this with 2 x 50 metre balance exercises, scissor kicking with your arms in front then the same on the right side and on the left side. Pause for 30 seconds then continue with 4 x 50 metres backstroke, 4 x 50 metres breaststroke and 10 x 50 metres front crawl. Pause for one minute then begin your cool down for 3 x 50 metres of any stroke you like.

Here’s another workout:

5 x 50 metres sprint (any stroke)
Pause for 20 seconds and drink water if you need to.
10 x 50 metres sprint (any stroke)
Pause 40 – 60 seconds.

To use up your hour’s workout swim at a normal pace for 15 to 30 minutes without stopping.

If you follow one of these swimming cardio workouts, your heart will love you for it and your overall fitness will improve rapidly.