How to do lateral jumps, a plyometric exercise for weight loss and agility

Looking for a fun way to lose weight? Do lateral jumps for weight loss and see the difference this plyometric exercise can make.

If you think that skipping is the only fun jumping exercise to lose weight then you are wrong. You can try lateral jumps, a plyometric exercise that involves jumping horizontally from one side to the other. When you do side-to-side jumps, you can increase your strength and agility. Lateral jumps also help in weight loss, as it is all about quick and powerful movements such as jumping. It is an exercise that engages the core and improves coordination while targeting the lower body muscles. Read on to know how to do lateral jumps for weight loss.

What are lateral jumps?

Lateral jumps are a type of exercise involving horizontal or side-to-side
movements, says fitness expert Abhi Singh Thakur. They are often used in fitness training to improve agility, coordination, and lower body strength.

Woman standing with a measuring tape — Lateral jumps can help with weight loss. Image courtesy: Freepik

Here are some benefits of lateral jumps:

Lateral jumps elevate the heart rate, promoting cardiovascular health.
It improves the ability to move quickly and efficiently in different directions.
Lateral jumps engage muscles in the legs, including the quadriceps, hamstrings, and calves.
Regular practice can contribute to overall calorie burn, supporting
weight management.
The lateral movement challenges and improves coordination and balance.

Lateral jumps for weight loss

It is not just lateral running that can help with weight loss. Lateral jumps can also contribute to weight loss by engaging multiple muscle groups, increasing heart rate, and promoting calorie expenditure. Including them in a well-rounded exercise routine, along with a balanced diet, can aid in achieving and maintaining a healthy
weight.

As for the number of calories burned during lateral jumps, it can vary based on factors such as intensity, duration, and an individual’s weight. On average, a person might burn around 100 to 200 calories in a 15-minute session of moderate-intensity lateral jumps, says the expert.

How to do lateral jumps?

To do lateral jumps, begin by standing with feet shoulder-width apart. Then do the following:

Bend knees and jump laterally to one side.
Land softly with knees slightly bent.
Immediately jump back to the starting position or to the opposite side.
Repeat for a duration suitable for your fitness level, starting with 15 to 30 seconds and gradually increasing, says Thakur.

Also read: Do these 5 jumping exercises daily for 20 minutes and lose 2 kilos in a week

Variations of lateral jumps

You can experiment with variations of lateral jumps for agility and overall fitness.

Woman jumping — Check out the variations of lateral jumps. Image courtesy: Freepik

1. Side-to-side jumps over a line

Place a line or marker on the ground.
Jump laterally over the line, landing softly on the other side.

2. Lateral jumps on a platform

Use a sturdy platform or step.
Jump laterally onto the platform and back down, maintaining proper form.

3. Lateral tuck jumps

Stand up with your feet hip-width apart.
Jump to one side with a lateral jump while bringing your knees up towards your chest.
As you perform a mid-air tuck jump, extend your legs again before landing.
Land gently with both your feet so that your weight is evenly distributed.
After landing, quickly rebound while maintaining a controlled rhythm.

While lateral jumps are beneficial to many, people with joint issues, injuries, knee pain or certain health conditions affecting the lower body should approach lateral jumps with caution, says the expert. Also, start with a proper warm-up (check out warm-up exercises) so that your blood flow increases and helps you prepare for lateral jumps. You can do stretching or light cardio before doing lateral jumps.

Always consult with a doctor or fitness trainer before starting any new exercise routine, especially if you have concerns about your physical condition.