No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout. The body-shaping benefits of swimming workouts are the result of a perfect storm of calorie burn and muscle recruitment. An easy swim burns around 500 calories an hour, while a vigorous effort can torch almost 700. Swimming is one of the best forms of cardiovascular exercise because it works the entire body, but also provides a low-impact form of exercise.
According to the American Heart Association, 30 to 60 minutes of swimming 4 to 6 days a week can help individuals both lose weight and reduce health risks such as stoke, diabetes and heart disease.
Combined with a healthy, well-balanced diet, individuals who commit themselves to a regular swimming routine should be able to lose weight. With that goal in mind, spending 60 minutes a day, 4 to 6 days a week in the pool should yield results.