Live Strong in 20 Minutes

Rating: All-Star

Most people think getting in shape after 40 means pounding pavement for hours or grinding away on a treadmill. I’ve found the opposite to be true. With a simple 20-minute swim workout—paired with a few minutes of sauna, some walking, and core work—I’ve reached cardio levels that shocked even my doctor.

At my last check-up, she looked at my numbers and said I was “good for another 100,000 miles.” My resting heart rate sits at an athlete’s level. And yes, the work has sculpted me into an 8-pack I never thought I’d see again after college.

The Swim Workout

This is the workout I first found years ago on Speedo Australia’s site (it’s not there anymore, but it’s worth sharing). Simple, effective, and done in about 20 minutes:

600m total swim

• Warm-up (100m): 50m freestyle, 50m backstroke

• Kick (4x25m): freestyle and back, alternating (15 sec rest)

• Sprint Freestyle (3x50m): intense pace, 45 sec rest between

• Sprint Backstroke (3x50m): intense pace, 45 sec rest between

• Warm-down (100m): 50m freestyle, 50m backstroke

That’s it. Compact, efficient, and incredibly effective. No hour-long run required.

I pair it with 3–5 minutes in a dry sauna, two or three times a week. Not only does it feel great, but studies back up its cardiovascular and recovery benefits.

One more story: I once met an 80-year-old man who I swore was 60. Strong, upright, still lifting and moving like he was decades younger. I asked him his secret. He said it was nothing exotic—just a faithful marriage, no drinking, no smoking, relatively healthy eating… and regular swimming. That stuck with me.

Final takeaway: If you’re in middle age and want a workout that builds real fitness, protects your joints, and fits into a busy life—consider swimming. Twenty minutes, done consistently, might just add years to your life and life to your years.