Jumping lunges involve several muscle groups, which is why they help improve lower body strength and cardiovascular endurance. Jumping lunge is also an effective weight loss exercise that can burn a good amount of calories. But people who are new to exercise should do low-impact activities first and then start jumping. Even experienced people can make mistakes, so follow these steps and do jumping lunges to lose weight.

What are jumping jacks?

The jumping lunge is a dynamic exercise that combines simple lunges with forced jumps. It’s a strong compound move that works the quadriceps, hamstrings, glutes and calves, says bodybuilder and fitness trainer Chitaresh Natesan.

How does jumping help to lose weight?

Jumping lunges are good for weight loss because they engage multiple muscle groups and raise the heart rate, burning calories and promoting fat loss. This dynamic movement targets lower body muscles such as the quadriceps, hamstrings, glutes and calves. Also, the explosive nature of jumping activates the core muscles, increasing overall caloric expenditure. The intensity of exercise also increases cardiovascular fitness, which contributes to a more efficient metabolism. The combination of strength training and cardiovascular benefits make jumping lunges a time-efficient and effective tool for weight loss, the expert explains.

How many calories can one burn by doing jumping lunges?

Doing 30 minutes of jumping lunges burns an average of 180 to 240 calories. This estimate will fluctuate depending on your weight, overall fitness level and exercise intensity. Jumping lunges provide significant calories for people following a high-intensity training plan.

How to do jumping lunges?

To perform jumping lunges, do the following:

• Start in a standing position with feet hip-width apart.
• Step forward with your right foot and lower into a lunge position.
• Explosively jump and switch your legs in the air.
• Step your left foot forward and land softly and land into another lunge.

You can continue the alternating pattern for as long as you want, says Natesan.

Mistakes to avoid when performing jumping lunges

• Arching your back, which puts pressure on your lower back.
• Allowing your knees to extend past your toes during lunges is a risk of injury.
• Failure to land softly increases the impact on the joints.

What are the health benefits of jumping?

Apart from weight loss, jumping lunges have many other health benefits:

• Jumping increases your heart rate, so it generally improves cardiovascular health or cardiovascular fitness.
• Exercise works major muscle groups, which increases strength and power.
• It improves overall agility by requiring coordination.

Who should avoid jumping?

Jumping lunges offer a holistic approach to exercise that addresses multiple health aspects at once for fitness enthusiasts. But some people should tread carefully or stop jumping in –

1. Joint problems

You may wonder if jumping is bad for your knees. If you already have knee or joint problems, the high-impact nature of this activity may make it worse. So, if you have these problems, avoid this exercise.

2. Beginners

Jumping lunges fall under high-intensity exercises. Experts suggest that people who are just starting out or are new to exercise start with low-impact activities.

3. Current injuries

If you’re recovering from an injury, especially one related to your lower body, talk to your doctor before jumping.

For a safe and effective weight loss journey you should focus on customizing your workout to your fitness level and medical background.