8 Exercises To Lose Weight Without Skipping

Jumping is a basic exercise that is easy to do anytime, anywhere without the need for any equipment. Jumping can be incorporated as part of your warm-up exercise or can be helpful for weight loss. Jumping involves applying maximum force to your muscles in a short amount of time to build strength and power. If you want to do jumping exercises, you can try rope jumping, jumping jacks, box jumping, or squat jumps. These moves can help you shed extra pounds, reduce belly fat, burn calories, and even improve muscle strength. But jumping isn’t the only way to lose weight! There are many effective exercises to lose weight without jumping.

Exercises to lose weight without skipping

Try these weight loss exercises that don’t involve jumping and are considered low intensity exercises:

1. Push-ups

Push-ups are mostly considered a strength-building exercise, but they also help burn calories.

• Place your hands in front of your chest, keeping your spine straight and inclined.
• Bend your elbows and push your shoulders forward as you lower yourself toward the floor until your chest is a few inches from the ground.
• Pause and push your body toward the first step.

2. Squats

Squats strengthen the tendons, bones, and ligaments in your legs, while also toning your thighs and burning calories. They also help improve your balance and posture, says fitness expert Aman Puri. In a 2013 study published in the Journal of Sports Science and Medicine, people who participated in an eight-week squat workout saw a decrease in body fat.

• To perform squats, keep your head up in a neutral position with your back straight.
• Keep your feet shoulder-width apart, weight on your heels, and knees bent like in chair pose and parallel to the ground.

3. Lunges

Lunges are a resistance exercise that strengthens the back, hips, and legs. Lunges work the lower body and can kickstart weight loss by building lean muscle mass.

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

4. Crunch

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

• Lie on your back with your feet flat on the floor, your knees bent at 90 degrees, and your hands under your head.
• Contract your abdominal muscles and bend towards your knees.

5. Swimming

It’s a water-based activity, with water providing a lot of resistance, the expert says. When swimming, your body starts to work against the resistant water, increasing your swimming effort, which helps burn calories. A 2010 study published in the journal Metabolism – Clinical and Experimental found that people who followed a year-long swimming program lost more weight than those who followed a walking program.

• Float on your stomach with your arms extended in front of you. Your legs should be extended backwards and your head should be facing up.
• Lower your head and lift it only to catch your breath.
• Move your legs toward your hips in alternating motions, but keep your toes pointed and your knees slightly bent.
• Reach one arm forward, palm facing down.
• Exhale as you lower your arm into the water.
• Repeat the steps with the other arm.

6. Go cycling

It is a pleasant physical activity that helps you lose weight.

• Keep your foot at the bottom of the pedal with your knees slightly bent.
• As you begin to paddle, keep your elbows bent at about 15 degrees, holding the handles and your back straight.

Beginners can start by cycling on flat surfaces and then move on to uphill routes to intensify the activity.

7. Climb the stairs

Climbing stairs to lose weight is an easy and safe exercise. In a 2016 study published in The Korean Journal of Sports Medicine, people participated in a three-week stair-climbing exercise. They did it for more than 5 minutes twice a day. The participants’ body weight was reduced by an average of 3.35 kg.

As you climb the stairs, your body loses water through sweat. For energy, your body starts using its stored reserves, which leads to weight loss, says Puri. Skeletal muscles benefit and your body strength increases.

Keep your body upright as you climb the stairs. Try not to lean forward and place your entire foot on the next step.

8. Tables

Activities like planks help burn fat quickly because they engage multiple muscles at once. They improve core strength, reducing belly fat, says the expert.

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

Exercise should be part of your daily routine to maintain good health and wellness. Incorporating these exercises for 15 to 20 minutes into your daily routine can help you stay away from obesity, says Puri. You can gradually reduce the intensity of the exercises once you reach your weight loss goal.

Who should avoid weight loss exercises that don’t involve jumping?

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

• Pregnant women should be careful when performing these exercises.
• People with physical disabilities or older adults who have lower bone density should think twice before choosing weight loss exercises.
• People with certain medical conditions, such as heart disease, kidney disease, and cancer patients, who have different metabolic needs, should consult a doctor before starting their exercise regimen.