Swim It Off: 10 Swimming Workouts That Burn Major Calories

Rockets/Push-Offs

If you are in a pool that is relatively shallow (about four to six feet), try a series of ten explosive squat jumps off the bottom of the pool with your hands over your head. “The water offers resistance on the way up and softens the landing on the way down,” says Misty Hyman, swim instructor and Olympic gold medalist. “You can increase strength in your legs, glutes, and abdominals without the stress of the landing on your joints that would happen on land.” If you do these rockets quickly, you will also increase your heart rate, which can add an extra cardiovascular boost to your swim workout. Want to tone your tush? Try these butt exercises that really work.