Weight loss exercises

The exercise that burns most calories-Burn calories like a boss!

Alright, Let’s talk about the exercise that burns most calories! Is it jogging? cycling? Having sex?The exercise that burns the most calories

Nope! so? any idea? It is swimming! of course, it depends on the intensity of your workout but swimming is considered a huge game changer when it comes to thinking about the exercise that burns most calories.

Swimming fast pace is considered to burn about 610 calories and swimming in a laid back pace around 360 per hour.

So as you see it is quite efficient as we the numbers above to consider swimming once in a while and that’s why it is the exercise that burns most calories.

Now Let’s begin with some swimming exercises that are easy and calorie efficient to do:

1. Planks: Or Let’s say water planks!Kids can exercise in the pool too!

Most people who have been to the gym or just simply know a couple of body core exercises have heard of planks.

Planks are great for building a strong core but you can also do it in the pool! The water factor in the pool will make a challenge on your core and will push your body to burn more calories.

How to do water planks: Have something on the water that floats(For example a noodle or a water log) and holding it in a vertical position on both hands. Press it downwards in the water and try bringing your body to a stable incline position.

Keep it for 1 minute.

2. Water current cardio: the ultimate jogging!

This exercise is quite similar to normal jogging, though it is more calorie burning and also harder on the core.

The goal of this exercise is to make currents in the water and run through them, in this way you will strengthen your core.

How to do water current cardio: Start running from one side of the pool, keeping the body in a vertical line(legs, shoulders, ears in a vertical line) so you push your abs and core to keep you straight. Run in diagonal pattern towards the other side of the pool. Now start running through the diagonal patterns that you made and keep it for 2 to 3-minute intervals.

3.Body balance(one leg): Core pressurethe exercise that burns most calories

In this exercise, you will be keeping your whole body balance on one leg. This will put lots of pressure to your core and also legs to keep the balance and it is not as dangerous as it is if you wanna do it outside of the pool!

How to do body balance: Have the water in the height of your waist, Then lift your right leg on something stable that is floating on the water(for example pool noodle). keep your hands aside yours and try balancing with your left foot. Keep this for a minute then switch legs.

4.Kickboard exercises: Let’s focus on those legs!

Kickboard is a great tool to focus on your legs. As you may know, exercising big muscles in the body will result in burning more calories and that’s why this is The exercise that burns most calories.

Your legs have the most amount of muscles in them and training them is good to burn calories.

During swimming usually, people forget to use their legs to kick as they focus a lot on their arms and that’s why you will focus more on legs if you’re using a kickboard.

Check out this tutorial on how to use a kickboard.

5.HIIT exercise: High-intensity interval training

Let’s talk about HIIT first, HIIT is interspersed short periods of anaerobic training followed by less intense recovery.

Studies on HIIT training show fat reduction in the whole body and therefore plays a significant role in weight loss workout plans.HIIT exercise for burning calories

We can integrate HIIT in swimming exercises by simply alternating between fast-paced swimming laps followed by slow paced ones until too exhausted to continue.

-Easy does it!

integrating pool workouts in your daily workout plans is beneficial. especially for people who are just starting their weight loss journey. Swimming, if it is done accurately, is the exercise that burns most calories.

A common problem for people who are just starting with the gym is the difficulty of performing some workouts.

For example, Planks can be a hard one for the beginners to start with. as mentioned above you can perform planks in water with less difficulty to ready up your body with some gym planks later!

-“Blue mind science” being in the water is healthy!Calmness in swimming while burning calories

Blue mind science shows that being in water or even around water washes away stress and anxiety.

Being in water decreases muscle tension, joint stress and also helps to keep you hydrated.


Check out this video more on “blue mind” Science:

Here was some description of the exercise that burns the most calories. Hope you guys like it and please check out my other blog about some good weight loss apps as well!

Don’t forget to ask your questions down below in the comment section!

  1. Daniel

    This is great info. I totally agree with you on this subject. The resistance your body gets from the water also helps in working out your muscles as you train under water.

    I am really going to give the water planks and body balance a go. Thanks for sharing!!

  2. Chuck

    I would have actually guessed rowing or skiing but come to think of swimming involves the whole body and the resistance increases exponentially the harder your push so it makes perfect sense. I’ve never really swam for exercise but I loved free diving and swimming as a kid and still love swimming especially in lakes at summer. I’ve done several swimming tests in high school and the military and can attest swimming fast for any significant amount of time is exhausting. I think for weight loss purposes swimming at a moderate pace for longer time, like an hour would be the best don’t you thin? You can’t really max out with swimming for more than a minute or two after all so the overall amount of burned calories will be quite few if you try that.

    1. Norman Novak

      Hello Chuck and thank you for your comment! That is correct! As it is basically the same in a normal cardio routine, for example, jogging on a treadmill. It is always better to have moderate pace cardio for a longer time than fast pace cardio for shorter times if the purpose of the cardio is solely weight loss.

  3. Ali

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    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for everyone who is interested in this topic.
    I will come back to your website again for sure and I’m looking forward to reading your new posts.)


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