Take the test here: This is how much you burn with swimming
Active Training has created a calculator where you can find out how much you burn during your swimming workouts (and other forms of exercise for that matter). They calculate it based on how long you swam and your weight, and it is quite accurate.
Try the calculator here
Which swimming style burns the most calories?
I assume you are aware that there are four different swimming styles (otherwise, you can read more about them here): Freestyle (the most well-known), Breaststroke (the style most people swim), Butterfly (the style for the brave), and Backstroke (for those who dislike putting their head underwater).
And perhaps you also had the sense that there is a difference in how much each style puts a strain on the body? I can tell you that there is, in fact, a significant difference. Just look at the picture below, where you will quickly discover that you burn the most calories by swimming butterfly, followed by breaststroke, and finally freestyle and backstroke.
| Style | BACKSTROKE | BREASTSTROKE | CRAWL | BUTTERFLY |
| calorie burn | 588 kcal. | 840 kcal. | 588 kcal. | 921 kcal. |
Note that the above is indicative; calorie burn depends on pace, technique, and individual body.
The table shows how many calories you burn by swimming each style continuously for one hour (of course, you cannot swim an hour of butterfly non-stop, so you should not expect to burn 921 calories over an hour).
Swimming is the perfect form of exercise for overweight individuals.
As shown above, you burn a significant number of calories by swimming, actually much more than if you were to go for a run or a bike ride. So, it's just a matter of getting started with swimming. Besides the effective calorie burn, swimming also minimally impacts your joints and muscles, which can be a significant advantage for many overweight individuals. In the water, regardless of your weight, you experience a sense of buoyancy that reduces the impact on your body.
5 tips: How to Burn Even More Calories While Swimming in the Same Time!
As I've explained above, swimming can be highly effective if you want to burn a lot of calories. However, swimming back and forth might get a bit monotonous over time, and you might not feel adequately challenged. To address this, we've compiled 5 specific and tested tips that will not only make your swimming workouts much more enjoyable but also significantly more effective in terms of calorie burn:
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Train all muscle groups: Unlike many other sports, you actually have the opportunity to train all muscle groups, both simultaneously and individually, during your swimming workout. Therefore, ensure that each swimming session includes compound swimming, leg exercises with a kickboard, and arm training.
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Try all styles: You may not be a world champion in backstroke or butterfly yet, but you don't need to be to swim them in the pool—absolutely not. In fact, incorporating different styles other than freestyle/breaststroke will increase your calorie burn and overall body strength. Not only will it boost your metabolism and conditioning, but it's also really fun to try out "new" styles.
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Swim faster today than yesterday: This is a mistake that many recreational swimmers fall into—they swim at the same speed every time, and that's probably the worst thing you can do. If you do that, you end up in a bad spiral, which you should avoid. Therefore, find a swimmer around you who swims a bit faster than you and "tag along." This way, you automatically increase your speed and, consequently, your calorie burn. Plus, you'll become much faster in the water, which is always nice.
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Swim interval training: In relation to point 3, add something a bit more exciting to your swimming routine than just swimming back and forth. For example, you'll get much more out of swimming 10x100m instead of 1000 meters at once because you can push the speed even further and maintain high intensity. This will make your calorie burn skyrocket.
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Use swimming equipment: If you really want to increase your calorie burn, get your hands on some swimming gear. Not only does it add variety to your swimming routine, but it also improves your swimming technique and increases your speed in the water. So, get yourself a pair of fins, finger paddles, and a snorkel (these are the three most commonly used swimming gear items, and you can use them together or separately), and you'll see the difference in your swimming workouts and calorie burn!
Our recommendations for swimming equipment:
As Denmark's largest provider of swimming gear, we have personally tried and tested products on our own bodies, and we continually receive feedback from customers about specific items. Based on this, we have compiled a shortlist that gathers our absolute best recommendations for swim fins, finger paddles, and snorkels below:
[Here, you might provide the specific recommendations for swim fins, finger paddles, and snorkels along with any relevant details about each product.]
Swim Fins:
When it comes to swim fins, there are primarily two brands preferred by Danish swimmers, namely Arena and DMC. Both are designed specifically to enhance your training, improve performance, and consequently burn more calories.
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Arena Powerfin Pro: A pair of short swim fins with straps available in various color options. Recommended for individuals with narrow feet. You can explore the selection here.
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DMC: Available with and without straps, DMC fins are also perfect for optimizing your training and are recommended for individuals with wider feet. Check out the variety here.
Finger Paddles:
The use of finger paddles has long been favored by most swimmers, understandably so, as they specifically strengthen and improve arm strokes—thereby increasing calorie burn.
- Speedo Finger Paddles: We almost always recommend Speedo Finger Paddles after testing numerous finger paddles. They are shaped to follow the hand's natural form, providing a natural feel in the water.
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Swim Snorkel:
Using a snorkel has several advantages, all of which improve your swimming abilities and, consequently, calorie burn. It optimizes your breathing control, allowing you to focus specifically on your technique.
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Arena Swim Snorkel: A classic in the swimming world, the Arena Swim Snorkel is a basic snorkel with an adjustable strap for increased comfort and a smaller dry-top to minimize water ingress.
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MP Focus Snorkel: The MP Focus Snorkel differs slightly in its shape. It is triangular, enhancing stability and allowing you to cut through the water. You can view the snorkel here.
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If you want to make your calorie burn during swimming go against the current and send those extra pounds sinking, the best tip is to use swimming gear! With us, you'll find Denmark's largest selection of swimming equipment - check out our +200 discounted products here.