12 standing exercises for weight loss to help you burn calories without hitting the floor

There are a lot of unhealthy methods to realize weight. Consuming junk meals will not be the one purpose behind the additional physique fats. Even sitting for lengthy can result in weight achieve, which is why standing and shifting round for a while is essential. In reality, there are standing workout routines for weight reduction. There isn’t any have to lie down, sit or use any gymnasium tools. These workout routines often contain full-body motion, assist enhance stability, burn energy, and strengthen muscle tissues — all whereas holding you upright.

Standing workout routines for weight reduction

You could be a desk-bound employee or identical to to spend hours in entrance of the tv. Regardless of the purpose, sitting for lengthy is not any good. Throughout analysis, revealed in Frontiers In Physiology, an affiliation between a excessive sitting time and weight problems was discovered. One other examine, revealed in PLoS One, confirmed that changing one hour of sitting time with one hour of standing was linked with a 0.21 kg increased physique fats discount.

Listed here are a few of the efficient standing workout routines for weight reduction:

1. Leaping jacks

This one’s a complete exercise in itself! It may immediately enhance your metabolism, supplying you with a major probability at weight reduction over a time period. The right way to do leaping jacks for weight reduction:

• Stand straight along with your arms at your sides.
• Soar your toes out whereas elevating your arms overhead.
• Shortly bounce again to beginning place.
• Repeat the steps of one of many standing workout routines for weight reduction for 30 to 60 seconds.

“It’s a full-body cardio motion that raises your coronary heart fee rapidly. It burns energy quick, serving to cut back physique fats, together with stomach fats over time,” says health skilled Abhi Singh Thakur. Throughout a examine, revealed in JAMA Community Open, participating in half-hour of cardio train per week was related to reductions in waist circumference and physique fats measures amongst chubby or overweight grownup individuals.

2. Excessive knees

Excessive knees primarily goal the decrease physique muscle tissues, however whereas working the glutes, quads, hamstrings and calves, it additionally includes the abs, thereby burning further fats.

The right way to do excessive knees:

• Stand tall with each your arms at your sides.
• Run in a single spot by bringing your knees as much as your chest.
• Pump your arms as you do that weight reduction train.
• Carry out this train for 30 to 60 seconds.

“This intense train that targets your decrease stomach and legs. It prompts your core with every knee raise, tightening belly muscle tissues,” says the skilled.

3. Standing march

Standing march is an efficient standing train for weight reduction. Its numerous advantages embrace mobilising the joints, boosting core energy, enhancing stability and strengthening leg muscle tissues. Right here’s the best way to go about it:

• Rise up and march in place.
• Carry your knees as excessive as attainable.
• Swing your arms naturally.
• Go for 1 to 2 minutes for finest outcomes.

It’s a low-impact cardio for learners that retains your physique shifting. There shall be a light-weight calorie burn and mild core activation.

4. Standing aspect leg raises

Whereas working your method to weight reduction, you must also be mindful the significance of enhancing stability. Standing leg raises might help you make your hip abductor muscle tissues stronger and enhance your stability. Right here’s the best way to do it:

• Stand tall along with your arms in your hips.
• Carry your proper leg out to the aspect with out leaning.
• Decrease it again down slowly.
• Repeat 10 to fifteen occasions every leg.

It strengthens outer thighs, hips, and improves stability. It tones your aspect physique and engages your core for stability.

5. Standing indirect crunch

This a variation of crunches to focus on the muscle tissues on the aspect of the stomach. This standing train for weight reduction primarily targets core energy.

• Stand along with your toes hip-width aside, and arms behind your head.
• Carry your proper knee whereas bending your proper elbow towards it.
• Squeeze your aspect (indirect) muscle tissues.
• Do 10 to fifteen reps per aspect to shed pounds.

Standing indirect crunch is without doubt one of the finest workout routines for stomach fats loss, because it targets the obliques (aspect abs). It may assist cut back love handles and tighten waistline.

6. Standing kickbacks

Wish to goal your glutes? Strive the standing kickbacks, which could be carried out with no tools. If you wish to preserve your stability, you’ll be able to strive it with a resistance band or do it in opposition to a wall to keep away from the chance of falling. Right here’s the best way to do it!

• Stand tall along with your arms in your hips.
• Kick one leg straight again, and squeeze your glutes.
• Carry your leg again to beginning place.
• Goal for 10 to fifteen reps per leg to shed pounds.

“Standing kickbacks might help tone glutes, hamstrings, and enhance posture,” says the skilled.

7. Standing punches (shadow boxing)

Think about you’re boxing somebody! Sure, that’s simply what shadow boxing is all about. It’s a nice cardio exercise which helps to tone completely different muscle teams within the physique. Right here’s the best way to get it proper:

• Stand in a combating stance, which implies maintain your toes barely wider than shoulder-width aside, bend your knees and maintain arms in a guard place near your chin.
• Punch ahead along with your left, then proper hand.
• Preserve your core tight and transfer quick whereas doing one of many efficient standing workout routines for weight reduction.
• Repeat the steps for 30 to 60 seconds.

It’s a quick upper-body cardio that burns energy. Every twist throughout punching works your abs and aspect fats.

8. Standing toe contact

Keep in mind when individuals requested you to try to contact your toes as a mark of your health ranges? That’s simply what a standing toe contact is!

• Stand along with your toes aside.
• Attain your proper hand towards your left foot.
• Come again up and swap sides.
• Do 10 to fifteen reps all sides.

Standing toe contact improves flexibility and prompts core muscle tissues. It helps stretch and interact decrease stomach and aspect muscle tissues.

9. Arm circles

Arm circles are one of many easiest workout routines, but in addition very efficient for shedding arm far. Know the best way to do arm circles:

• Prolong your arms to your sides to do one of many efficient standing workout routines for weight reduction.
• Make small ahead circles for 30 seconds.
• Then do backward circles.

“They work your shoulders and arms, and add to calorie burn,” says Thakur.

10. Aspect reaches

Aspect reaches are wonderful for flexibility and to stretch your physique after lengthy durations of sitting and even standing. It may additionally assist to lose love handles. Right here’s the best way to do standing aspect reaches:

• Stand along with your toes aside, and arms overhead.
• Lean to the correct and attain over along with your left arm.
• Come again and swap sides.
• Repeat these steps 10 to fifteen occasions.

Aspect reaches tone the aspect physique and stretch obliques.

11. Standing calf raises

Calf raises might help you tone and strengthen your calf muscle tissues. Right here’s the best way to do it:

• Stand tall with toes shoulder-width to do that train for weight reduction.
• Stand up in your toes, maintain for a second.
• Slowly decrease down.
• Do 15 to twenty reps.

This train builds decrease leg energy, helps with posture and stability. It’s low affect, however helps in firming and calorie burn when repeated.

12. Standing bicycle crunch

These are a variation of the traditional bicycle crunch. The distinction lies in doing it whereas standing. Right here’s the best way to do standing bicycle crunch:

• Preserve your arms behind your head.
• Carry your left knee and twist your proper elbow towards it.
• Change sides like a bicycle motion.
• Do 15 to twenty reps of this weight reduction train.

“Standing bicycle crunch combines core twist with leg raise. It’s extremely efficient for focusing on abs and burning stomach fats,” says Thakur.

Who shouldn’t do standing workout routines for weight reduction?

Some individuals must be cautious or discuss to a physician earlier than doing standing workout routines for weight reduction:

• Folks with joint ache or accidents: Leaping or fast actions might damage knees, hips or ankles.
• Pregnant ladies: Some standing actions, particularly that contain leaping and twisting, might put an excessive amount of strain on the stomach or decrease again.
• Seniors with stability issues: They could fall throughout workout routines like excessive knees.

Standing workout routines for weight reduction are efficient, as they’ll burn energy by making you progress your entire physique. They enhance your coronary heart fee, which improves fats burning. They’ll additionally construct muscle, which helps your physique burn energy even whereas resting. Nevertheless, these workout routines should be paired with a nutritious diet.