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The 22-Minute, 270-Calorie-Burning Swim

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Hit the pool and burn close to 300 calories in just 22 minutes with this workout from Dave Thomas, USA Swimming sport-development consultant in Colorado Springs. Performing drills in the water is the best way to improve form and prevent boredom. This routine is based on a 25-yard-long pool lane; we've given times to shoot for, but go at your own pace. If needed, take 20-second rests between each segment.

 

Stroke Lengths Minutes
1. Freestyle 4 2
2. Alternate freestyle and backstroke 8 4
3. Use a kickboard 4 4
4. Freestyle using a pull buoy floating device held between legs 4 2
5. Repeat #2 8 4
6. Your favorite stroke (moderate pace) 8 4
7. Sprint (favorite stroke) 2 1
8. Freestyle (cool down) 2 1

 

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