Exercises To Help You Quit Smoking Without Gaining Weight

I asked my buddy over at ThatFitnessDude.com to recommend some exercises for you to do if you feel worried about gaining weight after you quit smoking. These are some simple moves you can perform easily. Not Quit Smoking yet? You must read this!

Over to The Dude:


Jumping Jacks

Start in a standing position with your hands to your side. Then simultaneously jump in the air landing with your legs slightly wider than shoulder width apart and raise your arms, straight, to your side until your fingertips touch. As soon as you hit the floor jump back in the air and return to the starting position.

Press Ups

Start on the floor on your toes with your arms shoulder width, or slightly wider, apart. Then keeping your body straight, bend your elbows until your arms are parallel to the floor. You can either keep your elbows tucked in or have them pointing outwards. Elbows in hits your arms more, elbows our hit your chest more. If you can’t keep on your toes throughout the whole exercise, drop to your knees but keep your body straight.


Standing with your legs shoulder width apart. Bend your legs sticking your butt out and keeping your knees behind your toes. Keep squatting down until your legs are parallel to the floor, or as low as you can go without your knees going over your toes. Keeping form is important, keeping your back straight the entire time. Once you’ve gotten as low as you can, thrust back up to the start position driving up through the heels of your feet.

Sit Ups

Start off by lying down on your back with your knees bent and feet on the floor. Place your hands on the sides of your head with your elbows pointed out. Next, curl yourself up off the floor making sure you lift your shoulder blades. Once your shoulder blades are off the floor, lift your entire upper body off the floor, keeping your back straight and touch your thighs with your elbows. Lower yourself back down to the starting position. Try and keep your abs contracted throughout, even then you’ve returned back to the start position.


Start off standing with your hands to your side. Perform a squat and when you get low enough place your hands on the floor and thrust your legs out so you’re in a press up position. After holding that position for half a second thrust your legs back in so you’re back in a squat position and drive yourself back up to the standing position. If you wanted to make this tougher, add a press up when you’re in the press up position.

What to do with these…

Perform each of these exercises for a minute. Get as many repetitions in as you can in that time. Once the minute is up, move onto the next exercise without resting. Keep moving on doing each exercise for a minute. Once all 5 have been completed, rest for a minute then repeat the circuit again. Do the circuit 3-5 times. I recommend doing circuit this 3-4 times a week. A great fat blasting exercise in just 20-30 minutes a day. With the right diet, you’ll see the fat melt away.

For more information about That Helpful Dude check out his site:
http://www.ThatHelpfulDude.com– Luke
Founder of That Helpful Dude

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