I have been a certified fitness instructor for over 20 years, and I am a huge fan of cross-training. No matter what you usually do for your workout, you will benefit by adding swimming exercises to your routine. Working out in the pool is safer for your body, and you can do it at any fitness level. I also love swimming because it works every muscle in your body, including your heart.

The other thing that I love about swimming exercises is that the whole family can do them. Swimming is a workout that kids love and they will get just as much benefit from it as you will. The best thing you can do for your kids is to introduce them to fun exercise programs that they will enjoy. When children enjoy working out at a young age, they will be more likely to stick with it as adults. And let's face it, none of us ever get enough family time. Jumping in the pool with the kids gives you all of the health benefits of a great workout plus it gives you that valuable family time together.

What Are the Benefits of Swimming Exercises?

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There are many benefits to adding swimming exercises to your workout. Swimming is a whole-body workout, and it is also a great form of cardio. You can do it at any age, including children and seniors. Working out in the pool is safer for your joints, and it's excellent for pregnant women and people with injuries. Also, you can do swimming exercises at any fitness level, from beginners to athletes. And on top of all that, it's super fun!

What is Cross Training?

How often should we be working out?

The Mayo Clinic says that adults should be getting at least 150 minutes of moderate aerobic activity or 75 minutes of intense cardio every week. Adults should also do strength training at least twice a week. The U.S. Department of Health and Human Services recommends that children ages 6 to 17 should get at least 60 minutes of moderate-to-vigorous exercise every day. Children should also do an hour of cardiovascular training three times per week and an hour of strength training three times per week. The swimming exercises that we have put together kill two birds with one stone. They allow you to get your strength and aerobic training all in one awesome workout.

How Long Should I Swim to Get a Good Workout?

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You can get an excellent cardio workout from swimming just 20 to 30 minutes. If you incorporate resistance swimming exercises, you can train both your heart and your muscles in one workout. An hour in the pool will make you stronger and healthier.

At What Age Should Kids Start Doing Swimming Exercises?

Kids can start doing these swimming exercises as early as age six or seven. You can do our entire workout without letting your head go under the water, so even if they can't swim, kids can do this.

Are Swimming Exercises Better for Cardio or Muscle Toning?

One of the best things about swimming exercises is that they are great for both cardio and muscle toning.

Core Exercises Before You Get in the Pool

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You should do these first two swimming exercises outside of the pool on your towel.


Lower back strengthener

The Best Swimming Exercises for the Whole Family

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These are our favorite six swimming exercises. You can do them individually, or you can put them all together into a circuit for a killer full body workout.

Tricep dips and push-ups

Kick drills

Water running

Water crunches

Leg and core toner

Jumping squats

Putting It All Together

Okay, now it's time for the fun part, putting it all together. When I teach these swimming exercises, I like to put them into a circuit that both works all of the muscles in your body and keeps your heart pumping for an excellent cardio workout. After you finish your core toners on your towel, you can do these swimming exercises in any order that you wish, but here's the one that I use.

  • 100 high knee runs, pumping arms
  • 10 to 20 tricep dips
  • 10 to 20 water push-ups
  • 2 to 4 laps of kick drills using the kickboard
  • 20 water crunches
  • 10 to 20 jumping squats
  • 10 to 20 leg and core toners
  • Repeat from the beginning

All of that equals one circuit. As you and your family get stronger, you should aim for three of them. Now we want to hear from you! Tell us in the comments about your favorite swimming exercises.

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