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Want to learn that one move which will not just help you lose weight but also gain muscle? Well, then say hello to jumping squats. Jumping squats are top-notch HIIT (High-Intensity Interval Training) exercises that work really well if weight loss is what you are looking for.
It is known to take your heart rate high and is considered to be better cardio than running–as it burns more calories.
These are the areas jumping squats target
If lower body fat is troubling you big time then pledge to adopt jumping squats as they will fix that problem once and for all. From your glutes, thighs (inner and outer), to calves–jumping squats will take care of everything.
How to do jumping squats correctly
Before you swear by this routine please make sure that for a week you do normal squats to ensure that your joints open up a little and are ready to take the tension.
This is how you can do jumping squats properly:
1. First, you need to go into a half squat with your legs shoulder-width apart. Ensure that your back is straight and your butt is out.
2. Now take a little jump and land back in a squat position. Now repeat.
For a proper landing ensure that your knees are not locked (that means they need to be bent when you touch the ground). Also, keep your core tight as it will help you in better landing and be light on your feet.
Jumping squats also work for fat loss
Well, the simple reason behind this is that like any HIIT exercise, it leads to major weight loss. Plus, it has an additional benefit too–all HIIT-based exercises help in toning up muscles as well.
And if you don’t want to cut down on your food intake, then HIIT exercises are made for you. According to a study published in the Journal of Exercise Rehabilitation, 12-weeks of HIIT can help you lose weight without any major calorie restriction.
If you love running then doing jumping squats is a must for you
Jumping squats are a legit way to improve your running speed, stamina, and overall performance. Studies also say that 4 to 8 weeks of jumping squats can lead to a major improvement in the stamina in those who love running and enhance their performance by leaps and bounds. This is suggested by a study published in the Journal of Sports Science & Medicine.
Yes, jumping squats are an amazing way to lose weight but don’t make the mistake of overdoing it otherwise it can have an adverse impact. According to Ruchika Rai, a Mumbai-based fitness and wellness expert–beginners can do 25 reps and 4 sets, 50 reps and 4 sets, and advance can do 100 reps and 5 sets.
“It also depends on the capacity of every individual so if you feel any soreness etc. then you can rework the numbers. Also, before this a proper warm-up is a must,” she concludes.