Whatever exercise you choose to do in the pool, you’ll burn more calories by upping the intensity and length of your workout. The more time you spend working out and the more intense you make your workout, the more calories you’ll burn.
Swimming One of the most obvious ways to burn calories in the pool. moving your body through the water is a proven calorie-burner. According to the studies , a 160-pound person burns about 423 calories per hour swimming ; a 200-pound person burns about 528 during that same hour. If you’re not ready to swim for a full hour, use a pull buoy between your legs for extra flotation, hold onto a kickboard and swim a few laps with only your leg-power, or even try using a snorkel mask to help you maintain steady breathing. and Intensity First: the basics of burning calories.
Simply walking through the water is also a way to build muscle strength and burn calories. Add some variety by holding onto the side of the pool and “cycling” your legs for a few minutes. Continue standing by the side and do leg lifts, kicking each leg forward as high as you can, and then kicking each leg to the side, pressing the leg back to the standing position with force. Move out into the deep end and tread water, working toward large kicks with your legs to make the exercise more intense. Do one of these exercises for about 30 seconds, take a short rest, and then start another exercise. Simple exercises like these can burn about 11 calories per minute .