HIIT For Swimmers

Type: High-intensity interval training

Muscle groups targeted: Full body

Equipment: None, but a mat is recommended

Length: 29 - 32 minutes

This week, the workout is based on improving swimming performance but can be a tough HIIT workout for non-swimmers too! This HIIT routine targets the full body in just 30 minutes and also includes an added core focus! The power focused exercises like jump squats and jumping lunges can help improve flip turns and explosiveness off of the blocks. We have included links for exercises and colour coordinated rest times for beginner, intermediate and advanced exercisers.

Warm-up (5 min)

1. Squat jacks

2. Arm circles

3. Caterpillars

4. Reverse lunge with front kick

Active Recovery: 30 seconds / 45 seconds / 1 minute

Main Set (30 sec on, 30 sec off)

1. Burpees

2. Mountain climbers

3. Jump squats

4. Supermans

5. Jumping Lunge

Active Recovery: 30 seconds / 45 seconds / 1 minute

Repeat Main Set

Active Recovery: 1 minute / 1.5 minutes / 2 minutes

Core Set (30 sec on, 30 sec off)

1. Flutter kicks

2. Russian twists

3. Bicycle crunch

4. Speed T Rotations

Active Recovery: 30 seconds / 45 seconds / 1 minute

Repeat Core Set

Active Recovery: 30 seconds / 45 seconds / 1 minute

Cool Down (5 min)

1. Bird dog

2. Leg Swings

3. Supine trunk rotations

4. Quad & Hamstring Stretches

Disclaimer: Exercise at your own risk. This workout is designed for individuals who are comfortable and can tolerate high-intensity exercise. Do not try intensities or exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.