8 Exercises for Weight Loss Without Jumping

Jumping is a basic exercise that is easy to do anytime, anywhere without any equipment. Jumping can be included as part of a warm-up or it can be useful for weight loss. Jumping involves applying maximum force to the muscles in a short period of time to increase strength and power. If you want to do jumping exercises, you can do jumping jacks, jumping jacks, box jumps, or squat jumps. These movements can help you lose weight, reduce belly fat, burn calories, and improve muscle strength. But jumping is not the only way to lose weight! There are many effective exercises for weight loss without jumping.

Exercises for weight loss without jumping

Try this exercises for weight loss which do not involve jumping and are classified as low-intensity exercises:

1. Push-ups

Push-ups are mostly considered exercises to build strengthbut it also helps burn calories.

• Place your hands in front of your chest, keeping your spine straight and tilted.
• Bend your elbows and push your shoulders forward, lowering yourself toward the floor until your chest is just an inch from the floor.
• Pause and return to the first step.

2. Squats

Squats strengthen the tendons, bones and ligaments of your legs, as well as tone your thighs and burn calories. They also help improve your balance and posture, says a fitness expert Aman Puri. A 2013 study published in the journal Journal of Sports Science and MedicinePeople who performed squat training for eight weeks experienced a decrease in body fat levels.

• When performing squats, keep your head in a neutral position and your back straight.
• Keep your feet shoulder-width apart, weight on your heels, knees bent like in a chair pose and parallel to the floor.

3. Lunges

Lunges are resistance exercises that strengthen your back, hips, and legs. Lunges work your lower body and can initiate weight loss by building lean muscle mass.

You may also like

• Bend your knees, keeping your back straight, and lower yourself until your back knee is a few inches off the floor.
• Return to the first step, keeping your weight on the heel of your front foot.

4. Crunches

This exercise helps strengthen the core muscles and tones the abdominal muscles.

• Lie on your back with your feet flat on the floor, bend your knees at a 90-degree angle and place your hands under your head.
• Tighten your abdominal muscles and bend towards your knees.

5. Swimming

It's an aquatic activity where the water offers a lot of resistance, the expert says. When you swim, your body starts working against the water's resistance, increasing your effort during the swim, which helps burn calories. A 2010 study published in Metabolism – Clinical and Experimental magazine found that people who swam for a year lost more weight than those who walked.

• Float on your stomach with your arms extended forward. Your legs should be extended back and your head raised.
• Lower your head and raise it only to inhale.
• Push your hips with your legs alternately, but keep your toes pointed out and your knees slightly bent.
• Extend one arm forward, palm down.
• Exhale as you lower your hand into the water.
• Repeat the steps with the other hand.

6. Cycling

It is a pleasant physical activity that promotes weight loss.

• Keep your foot at the bottom of the pedal with your knees slightly bent.
• Keep your elbows bent about 15 degrees, gripping the handles, and your back straight as you begin to row.

Beginners can start cycling on flat surfaces, and later choose uphill routes to increase the challenge.

7. Climbing the stairs

Climbing stairs for weight loss is a simple and safe exercise. A 2016 study published in Korean Journal of Sports MedicinePeople participated in a three-week stair-climbing exercise. They did it for more than 5 minutes, twice a day. The participants' body weight decreased by an average of 3.35 kg.

When you climb stairs, your body loses water through sweat. The body starts using stored water for energy, which leads to weight loss, says Puri. This benefits skeletal muscles and increases body strength.

When climbing stairs, keep your body straight. Try not to lean forward and place your entire foot on the next step.

8. Boards

Exercises like the plank help burn fat quickly because they engage multiple muscles at once. They increase core strength, Reducing belly fatsays the expert.

• Keep your face down, forearms and toes on the floor. Your elbows should be directly under your shoulders.
• Lift your body off the floor, keeping your torso straight and your shoulders down.
• Hold this position for a few seconds, then relax.

Exercise should be part of your daily routine to maintain good health and well-being. Incorporating these 15-20 minute exercises into your daily routine can help you avoid obesity, says Puri. You can gradually reduce the intensity of the exercises once you reach your weight loss goal.

Who should avoid no jumping weight loss exercises?

These weight loss exercises can work wonders, but some people should avoid them:

• Pregnant women should exercise caution when performing these exercises.
• People with disabilities or older adults with low bone density should think twice before choosing weight loss exercises.
• People with certain medical conditions, such as heart disease, kidney disease, and cancer, that have different metabolic needs should consult a physician before beginning an exercise program.