How to do Jumping Lunge for effective weight loss

Jumping lunges can provide a substantial calorie burn. Here are some of the benefits and steps to do jumping lunges for weight loss.
View All Images Woman doing jumping lunges
Jumping lunges can help in your weight loss-journey. Image courtesy: Freepik
Natalia Ningthoujam Published: 5 Feb 2024, 06:15 pm IST
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Jumping lunges involve many muscular groups, which is why they help to improve lower body strength and cardiovascular fitness. A jumping lunge is also an effective weight loss exercise, as it can burn a good amount of calories. But people who are new to exercising should do lower-impact activities first and then move on jumping lunges. Even experienced people can make mistakes, so follow these steps and do jumping lunges for weight loss.

What are jumping lunges?

A jumping lunge is a dynamic exercise that combines regular lunges with forceful jumps. This is a strong complex activity that works the quadriceps, hamstrings, glutes, and calves, says bodybuilder and fitness trainer Chitharesh Natesan.

Woman doing lunges
A jumping lunge combines regular lunges with forceful jumps. Image Courtesy: Shutterstock

How do jumping lunges help in weight loss?

Jumping lunges can be good for weight loss, as they engage multiple muscle groups and elevate heart rate, promoting calorie burning and fat loss. This dynamic movement targets the lower body muscles such as quadriceps, hamstrings, glutes, and calves. Also, the explosive nature of jumping lunges activates the core muscles, enhancing overall calorie expenditure. The intensity of the exercise also boosts cardiovascular fitness, contributing to a more efficient metabolism. The combination of strength training and cardiovascular benefits makes jumping lunges a time-efficient and effective tool for weight loss, explains the expert.

How many calories can one burn by doing jumping lunges?

Performing 30 minutes of jumping lunges can result in an average expenditure of 180 to 240 calories. This estimate will fluctuate according to your weight, total fitness level, and workout intensity. Jumping lunges provide a substantial calorie burn to people who follow 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 descend into a lunge position.
  • Explosively jump and switch your legs mid-air.
  • Land softly with your left foot forward, and descend into another lunge.

You can continue the alternating pattern for the desired duration, says Natesan.

Mistakes to avoid while performing jumping lunges

  • Overarching your back, which can strain your lower back.
  • Allowing your knees to extend beyond your toes during lunges, risking injury.
  • Failing to land softly, increasing the impact on joints.

What are the health benefits of jumping lunges?

Apart from weight loss, jumping lunges have several other health advantages:

  • Your heart rate increases while doing jumping lunges, so it leads to improved cardiovascular health generally or enhanced cardiovascular fitness.
  • The exercise works the main muscular groups, which increases strength and stamina.
  • It improves overall agility by requiring coordination.

Who should avoid jumping lunges?

Jumping lunges provide a comprehensive approach to workout that addresses multiple health aspects at once for fitness aficionados. But some people should proceed cautiously or refrain from doing jumping lunges –

1. Joint problems

You may wonder if jumping lunges are bad for 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 doing this exercise.

Woman doing lunges
People with knee problems should avoid jumping lunges for weight loss. Image courtesy: Shutterstock

2. Beginners

Jumping lunges come under high-intensity workouts. People who are just starting off or are new to exercising should begin with lower-impact activities, suggests the expert.


Keep an idea of your risk of weight-related issues.

Check BMI

3. Current injuries

If you are recuperating from an injury, especially one that involves your lower body, speak with your doctor before performing jumping lunges.

You must focus on customising your workout according to your fitness level and medical background for a safe and efficient weight loss-journey.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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