People aiming to lose weight should choose exercises that can help them amplify their results. One such exercise that is effective for weight loss and overall fitness is jumping lunge. This exercise targets multiple muscle groups simultaneously while also boosting cardiovascular endurance. Adding jumping lunges into your workout routine can help you burn calories, build strength, and improve agility. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained how to perform jumping lunges correctly and the benefits they offer for weight loss.
What Are Jumping Lunges?
“Jumping lunges are a variation of the traditional lunge exercise that adds an explosive jump to the movement. They primarily engage the quadriceps, hamstrings, glutes, and calf muscles, making them a highly effective lower body exercise”, said Arora. Also, jumping lunges activate the core muscles for stabilisation and balance.
How to Perform Jumping Lunges
Arora listed the following steps to perform jumping lunges with proper form:
- Starting Position: Stand upright with your feet hip-width apart and your arms at your sides.
- Lunge Position: Take a large step forward with your right foot, bending both knees to lower your body toward the ground. Ensure that your front knee is aligned with your ankle and your back knee is hovering just above the floor.
- Jumping Movement: From the lunge position, explosively push off the ground with both feet, switching the position of your legs in mid-air.
- Landing: Land softly with your left foot forward and your right foot back, immediately lowering into a lunge position.
- Repeat: Continue alternating between legs, performing the jumping lunge movement in a fluid and controlled manner.
Tips for Proper Form
Here are tips to keep in mind while performing jumping lunges to maximise the benefits, as listed by the expert:
- Keep your torso upright and your chest lifted throughout the movement.
- Contract your core muscles to keep your body stable and your balance.
- Land softly to reduce the impact on your joints and prevent injury.
- Maintain a steady breathing pattern, inhaling as you lower into the lunge and exhaling as you jump.
Benefits of Jumping Lunges for Weight Loss
Arora listed the benefits of jumping lunges for weight loss as follows:
Calorie Burn
Jumping lunges are a high-intensity exercise that elevates your heart rate, resulting in increased calorie expenditure. Adding them to your workout routine can help you burn more calories in less time, making them an efficient option for weight loss.
Muscle Activation
Jumping lunges target multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, and calves. “By engaging these large muscle groups, you stimulate muscle growth and improve overall metabolic rate, contributing to greater calorie burn even at rest”, added Arora.
Cardiovascular Endurance
The explosive nature of jumping lunges challenges your cardiovascular system, improving endurance and stamina over time. As you build cardiovascular fitness, you'll be able to sustain higher-intensity workouts for longer durations, facilitating greater calorie burn and weight loss.
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Functional Strength
Arora said, “Jumping lunges mimic movements used in daily activities and sports, enhancing functional strength and agility.” By improving balance, coordination, and lower body strength, you'll move more efficiently and reduce the risk of injury during physical activities.
Variety and Challenge
Adding jumping lunges to your workout routine introduces variety and challenge, preventing plateau and stimulating further progress. As you become stronger and more proficient, you can increase the intensity by incorporating variations, such as plyometric lunges or weighted lunges.
Adding Jumping Lunges Into Your Routine
“To reap the benefits of jumping lunges for weight loss, consider integrating them into your workout regimen 2-3 times per week. Start with 2-3 sets of 10-12 repetitions, gradually increasing the intensity and volume as your strength and endurance improve”, highlighted Arora.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. We advise you to consult your expert before starting any exercise regimen, especially if you are dealing with any injury.]