If you’re looking for a great way to burn fat without the risk of hurting your ankles or knees, swimming is the way to go. 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 other cardio exercises like running or biking, swimming provides a full body workout. Muscles in the lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout. In addition to these muscles, swimming also helps strengthen both the heart and lungs.