8 Week Low-Impact Weight Loss: Swim 🏊 + Home Strength 🏠 (No Gym)
Burn fat without joint pain. Mon-Fri Schedule: 3 Swims + 2 Home Strength sessions.
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BURN FAT WITHOUT THE JOINT PAIN (MON-FRI SCHEDULE).
This plan is designed for those who want to lose weight but need a Low Impact alternative to running. It follows a strict Monday to Friday structure, leaving your weekends completely free for recovery or family time.
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🚀 WHY SWIMMING?
Water is 800x denser than air. Every stroke is resistance training. Combined with our specific "Home Strength" circuits, this plan tones your entire body while burning maximum calories.
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📅 YOUR WEEKLY SCHEDULE (Mon-Fri)
This plan is set up for the weekday warrior, but you can easily drag-and-drop workouts to the weekend if that suits your pool access better
- Mon: Speed Intervals (Anaerobic Metabolism) 🏊
- Tue: Home Strength A (Legs & Push - EMOM) 🏠
- Wed: Endurance Swim (Steady Fat Burn) 🏊
- Thu: Home Strength B (Back & Core - AMRAP) 🏠
- Fri: Threshold Swim (High Intensity Sustained) 🏊
- Sat: REST / Family Time 🛑
- Sun: REST / Family Time 🛑
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🎒 EQUIPMENT NEEDED
Pool: Access to a lap pool (25m or 25y) [Set this up in your Training Peaks profile / Equipment]
Gear: Swimsuit, Goggles, (Optional: Fins & Pull Buoy).
Strength: A clear floor space
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🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan
here.
🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection
here.
⚠️ THE HONEST TRUTH
This plan will make you stronger and fitter, but you cannot out-train a bad diet. To see the weight scale move down, this training plan must be paired with a slight caloric deficit. We provide the fire; you provide the fuel management.
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What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
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Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀