When you think of cardio and resistance training, what comes to mind? Perhaps going on a run or working out with a resistance band or dumbbells. If swim workouts did not pop into your head, though, allow us to seriously inspire you to try an incredible new (and watery!) fitness frontier. The built-in resistance you get from swimming workouts means your muscles have to fight to keep moving, whether you’re freestyle swimming or straight up walking through the water. "I think the main benefit of swimming is that you get a total-body workout," says Julia Russell, NASM-certified personal trainer, owner and swim coach of Inside Out Fitness, and former Olympic swimmer. Julia Russell is a NASM-certified personal trainer, owner and swim coach of Inside Out Fitness, and former Olympic swimmer. Cameron Martinez, CPT, is a personal trainer and Prime Boosts swim instructor at New York Health and Racquet Club. Lindsay Mondick is YMCA’s senior manager of aquatics. While swimming, your entire bod really makes a splash: You use every major muscle groups in each stroke you take, from your arms to your core to your legs-all without extreme impact on the joints.

"People who suffer from injuries or have conditions like arthritis or multiple sclerosis will benefit from this form of exercise," because of that no-impact factor, says Russell. Grab your sporty swimsuit and read on for your comprehensive guide to making swimming your go-to workout from expert coaches and trainers. When you’re ready to make a full stroke, jump into these 16 workouts designed by three swim pros. Each one offers a different plan to please every fitness level (beginner, Prime Boosts intermediate, and advanced) and any exercise goal (from strength-building to improving cardiovascular endurance). There are even three aqua aerobics-inspired swim workouts at the end so you can rev your heart rate in cozy pool. Pick what fits your needs, then dive on into the fun routine that gets you fit. Pro tip: Most pools span 25 yards in length. One full lap (down and back) typically equals 50 yards. Remember your strong stroke form and efficient breathing as you go! Cameron Martinez, personal trainer and swim instructor at New York Health and Racquet Club, created This product workout to help anyone who's easing in to swimming.

You won’t spend big chunks of time on your stroke, but rather get used to what it feels like to push through approachable distances. Let this help you get comfortable moving in H2O, before you turn it up a notch. "I would have every swimmer add a pair of fins," says Dan Daly, CSCS, is the owner of Train Daly and a competitive open water and mnd let your lower body propel you forward, keeping your face out of the water the whole time. If you’re not used to swimming long distances, but you feel strong in the water, this workout is for you. Martinez offers easy freestyle and kicking intervals to help you increase your distance. This high-intensity interval workout from Russell will get your heart rate up and build muscle. "It’s perfect for a beginner because it combines both swimming and weights, giving the beginner swimmer a total-body workout, while focusing on only the freestyle stroke," Russell says. Take rest as you need it but keep pushing when you can. You will need a kickboard, pull buoy-or a figure 8-shaped foam tool that you put between your legs to work your arms more-and aqua weights for this workout. If you don’t have ‘em, skip ‘em. Warm up with easy freestyle swimming for two to five minutes. Repeat from the lunges for 2-3 rounds.