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Swimming workouts for weight loss: beginner plans that burn

Three ready-to-use pool sessions, what each stroke burns, and how to make swimming count toward a deficit.

Written by Updated 9 min read

Swimming burns calories, works the whole body and is easy on the joints, which makes it a good option for weight loss, especially for beginners and people who find running hard. A 70 kg person burns about 200 calories in 30 minutes of slow lap swimming and about 280 at a steady pace. Pair two to four sessions a week with a moderate calorie deficit. Work out your own daily target with the TDEE calculator.

Infographic: Swimming for weight loss: sets and calories. Easy on the joints. Watch the post-swim snacking.
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Calories burned swimming

These figures use MET values from the 2024 Compendium of Physical Activities. Energy is MET × body weight in kg × hours, in gross calories.

Body weightBreaststroke, recreational (5.3 METs)Crawl, slow (5.8 METs)Crawl, medium (8.0 METs)Freestyle, fast (9.8 METs)
60 kg159174240294
70 kg186203280343
80 kg212232320392
90 kg239261360441
100 kg265290400490

Numbers are for 30 minutes of continuous swimming. Real sessions include rests and drills, so a beginner's average is usually lower. Treat figures as estimates, and count your swimming in your weekly activity level honestly (choosing your activity level).

Worked exampleAn 80 kg swimmer completes 40 minutes at a slow-to-medium crawl (about 5.8 METs for most of it): 5.8 × 80 × 0.67 = about 310 calories. With three sessions a week, that is roughly 930 calories, or about 130 a day. Useful, but food decides most of the deficit.

Three beginner workouts (25 m pool)

Workout 1: Build the base (about 20 minutes)

  1. Warm-up: 4 × 25 m easy, 20 seconds rest.
  2. Main set: 6 × 25 m at an easy-moderate pace, 30 seconds rest. Mix crawl and backstroke.
  3. Kick set: 4 × 25 m with a kickboard, 20 seconds rest.
  4. Cool-down: 2 × 25 m easy.

Workout 2: Steady swim (about 30 minutes)

  1. Warm-up: 200 m easy.
  2. Main set: 8 × 50 m at a moderate pace, 20 seconds rest.
  3. Cool-down: 100 m easy.

Workout 3: Intervals (about 35 minutes)

  1. Warm-up: 200 m easy.
  2. Main set: 10 × 25 m fast, 30 seconds rest, then 4 × 100 m steady, 30 seconds rest.
  3. Cool-down: 150 m easy with backstroke.

Swim these three a week, or two with a walk or stationary bike session on a different day. Add a few lengths each week. If you can't swim lengths yet, water walking in the shallow end and kicking with a board still burn calories.

Make it count

  • Mind the post-swim appetite. Some people feel hungrier after swimming and eat back more than they burned. Plan a protein-rich snack so it does not undo the session.
  • Work on technique. A few lessons let you swim longer at a comfortable effort, which burns more.
  • Vary strokes. Backstroke and breaststroke offer rest while keeping you moving.
  • Add strength training twice a week to protect muscle during a deficit.

Fit it into your plan

  1. Find your TDEE with the TDEE calculator.
  2. Choose a 250 to 500 calorie deficit (build a weight loss plan).
  3. Track your weekly average weight (track and adjust).
  4. If you stall, use the plateau checklist.

Swimming also trains your heart and lungs: see what is a good VO2 max. If you have a heart or lung condition, a skin or ear problem, or are pregnant, check with your doctor, and swim where a lifeguard is on duty.

Add your swimming to your weekly activity and see your new TDEE.

Open the TDEE calculator

Frequently asked questions

Is swimming good for weight loss?
Yes, it burns a meaningful number of calories and is gentle on joints. Research on swimming and weight loss is mixed, and results depend far more on your calorie balance than on the pool. Use it as part of a plan, not on its own.
How many calories does swimming burn in 30 minutes?
For a 70 kg person, about 186 calories for recreational breaststroke, about 203 for slow crawl, 280 for medium-speed crawl and 343 for fast crawl. Beginners usually fall at the lower end because they rest often.
How often should I swim to lose weight?
Two to four sessions of 30 to 45 minutes a week is a good start, plus other activity. Build up gradually and keep at least one rest day.
Is swimming better than running?
Both can burn a similar amount at hard effort, so the better choice is the one you will keep doing. Swimming is kinder to the joints, and running is simpler to do anywhere.
Can beginners swim for weight loss?
Yes. Start with short lengths and rest when you need to, kick-board sets, and water walking. Technique improves quickly, and with it your ability to keep moving.

Keep reading

Stationary bike workoutsAnother joint-friendly option.What is a good VO2 max?Charts by age and sex.Build a weight loss planPut it all together.

More guides on this topic

Sources

  1. Compendium of Physical Activities (2024 update). Water activities: swimming entries (codes 18230–18350). pacompendium.com/water-activities
  2. Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6–12. pacompendium.com
  3. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462.