Swimming is a great workout that can provide a full-body workout while being easy on the joints. It is a perfect way to burn calories, improve endurance, and tone the muscles. But not all swim strokes are equal when it comes to burning calories.

Some strokes are more efficient and effective than others. In this article, we will discuss the best swimming styles for burning more calories.

1. Freestyle

Freestyle, also known as front crawl, is the most popular and fastest of all swimming strokes. It is an excellent way to burn calories, as it engages all major muscle groups in the body, including the arms, shoulders, core, and legs.

Freestyle is also an aerobic exercise that can improve cardiovascular endurance. According to the American Council on Exercise (ACE), a 155-pound person can burn around 704 calories per hour while swimming freestyle.

2. Butterfly

Butterfly is a challenging swimming stroke that requires strength and skill. It involves a wave-like motion of the body and arms to propel through the water.

Butterfly is one of the most effective swimming styles for burning calories, as it engages the core, shoulders, and chest muscles. According to research published in the International Journal of Aquatic Research and Education, a 155-pound person can burn around 774 calories per hour while swimming butterfly.

3. Backstroke

Backstroke is a swimming stroke that is performed on the back, and it involves alternating arm and leg movements. It is a low-impact workout that can tone the muscles of the back, arms, and legs.

Backstroke is also an excellent way to improve posture and flexibility. According to the ACE, a 155-pound person can burn around 493 calories per hour while swimming backstroke.

4. Breaststroke

Breaststroke is a swimming stroke that involves a frog-like arm and leg movement. It is a low-impact workout that can tone the muscles of the chest, shoulders, arms, and legs.

Breaststroke is also a great way to improve cardiovascular health and reduce stress levels. According to the ACE, a 155-pound person can burn around 563 calories per hour while swimming breaststroke.

5. Sidestroke

Sidestroke is a swimming stroke that is performed on the side, and it involves a scissor-like kick and a pulling motion of the arms. It is a low-impact workout that can tone the muscles of the arms, back, and legs.

Sidestroke is also an excellent way to improve endurance, balance, and coordination. According to the ACE, a 155-pound person can burn around 400 to 600 calories per hour while swimming sidestroke.

6. Treading Water

Treading water is a basic swimming skill that involves keeping the body vertical in the water and using the arms and legs to stay afloat. It is a low-impact workout that can improve endurance and cardiovascular health.

Treading water is also an excellent way to burn calories and tone the muscles of the arms, shoulders, and legs. According to the ACE, a 155-pound person can burn around 200 to 400 calories per hour while treading water.

7. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a type of workout that involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise.

It is an effective way to burn calories, build endurance, and improve cardiovascular health. HIIT can be applied to swimming by alternating between different swimming strokes or increasing the speed or intensity of the strokes.

According to a study published in the Journal of Strength and Conditioning Research, a 155-pound person can burn up to 450 calories in just 30 minutes of HIIT swimming.

8. Underwater Swimming

Underwater swimming is a great way to build strength and burn calories. It involves swimming underwater for a certain distance or time, using a snorkel or holding the breath.

Underwater swimming engages the muscles of the arms, shoulders, core, and legs, and it can improve lung capacity and oxygen utilization. According to the ACE, a 155-pound person can burn around 372 calories per hour while swimming underwater.

9. Open Water Swimming

Open water swimming is a great way to burn calories and improve endurance. It involves swimming in natural bodies of water, such as lakes, rivers, or oceans.

Open water swimming can be more challenging than swimming in a pool, as it involves dealing with currents, waves, and temperature changes. According to a study published in the European Journal of Sport Science, a 155-pound person can burn around 678 calories per hour while open water swimming.

10. Aqua Aerobics

Aqua aerobics is a type of exercise that is performed in the water, usually in a group class setting. It involves a series of movements that can improve cardiovascular health, muscular endurance, and flexibility.

Aqua aerobics can be a fun and social way to burn calories, as it involves music and interaction with others. According to the ACE, a 155-pound person can burn around 281 calories per hour while doing aqua aerobics.

Conclusion

Swimming is a versatile activity that can provide numerous health benefits, including calorie burning, increased endurance, and muscle toning.

By choosing the right swimming style and intensity, you can maximize the calorie burning potential of your workout and achieve your fitness goals faster. Whether you prefer freestyle, butterfly, backstroke, breaststroke, sidestroke, HIIT, underwater swimming, open water swimming, or aqua aerobics, there is a swimming style that can suit your preferences and fitness level.