Calorie-Torching Laps
Like laps? 3 ways to burn even more calories
Pick up the pace during your laps, and you'll swim off about 350 calories in 30 minutes.
Here are some tips for increasing your speed.
- Be a goal-setter. Setting small goals—like doing more laps—motivates you to swim faster and farther. Olympic swimmer Dara Torres sings each lap number to herself to keep track.
- Do sprints. Alternating shorter, faster distances in the pool with 10 to 15 seconds of rest can increase your overall speed. Plus, research shows that interval workouts are best at blasting belly fat.
- Take Your Tunes Underwater. Exercisers who listen to fast-paced music naturally pick up their pace and rate workouts as feeling easier, despite the increased effort. Pick up waterproof headphones and an iPod case at your local sports store. (Need ideas? Check out Our Water Workout Playlist.)
Surf Strolling
Burn up to 180 percent more calories than walking on pavement
The combo of sand and water kicks your lower-body muscles into high gear. Researchers found that walking in thigh-deep waves yields the biggest burn, but even ankle-deep water will tone your legs.
More: 4 Lower-Body Workouts to Sculpt Your Legs
Wave Jumping
Do squats without realizing it
Head out into waist-deep water, crouch down, and jump over the waves as they come in. Try jumping backward or sideways, or scissoring your legs.
The Ocean Push-and-Pull
Play a balance game to sculpt sexy abs
Simply staying upright as the waves hit works your abs and back to tone your torso. Try balancing on one foot to work more muscles. Or compete with your pals to see who can remain standing the longest. (Up the ante by facing the beach so the waves surprise you.)
PLUS: 11 Problem-Solving Swimsuits for Every Body Type
Chaos Running
Splash off some calories
On the count of 3, everyone carefully walks or jogs in a zigzag pattern from one end of the pool to the other, then back, suggests Sanders. The currents created by the erratic directions increase resistance.
More: Tabata for Beginners
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