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An easy swim burns around 500 calories an hour, while a vigorous effort can reach up to 700 calories an hour. Swimming exercise provided workout for lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout, you can go for 4 to 6 days swimming workout.
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. Unlike running, biking, and many other forms of cardio, swimming provides a full body workout.