Swimming is one of the best workouts to dive into (pun intended) if you want to kick up both your cardio and strength training. Thanks to the built-in resistance you get from H2O, 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 and swim instructor at Life Time Sky in New York City and former Olympic swimmer. “And you can tailor your workout to your endurance or strength goals.”

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