If you’ve ever watched a Japanese morning routine or even seen how energetic and sprightly people there are—especially in their 60s and 70s—it’s not just about their diet or green tea. It’s also about the way they move. Japan has its own take on fitness, and many of its traditional exercises are simple, low-impact, yet incredibly effective for burning fat and improving flexibility.
If you’re looking to shake up your current routine or hate the idea of hitting the gym, these 5 Japanese exercises for weight loss could be just the right fit. Let’s walk through each one, how it works, and how you can make it part of your day—no fancy equipment or gym membership required.
1. Radio Taiso (Rajio Taisō): The Japanese Morning Movement Ritual
What is it?
“Radio Taiso” literally means “Radio Exercise.” It’s a warm-up-style routine that’s been broadcast on Japanese radio since the 1920s and practiced across parks, schools, and companies every morning. It’s super short—just 3-5 minutes—but surprisingly effective at boosting circulation and loosening up every part of the body.
How it helps with weight loss
Radio Taiso isn’t intense cardio, but when done daily, it increases your heart rate, gets your muscles moving, and helps with joint mobility. Plus, it wakes up your metabolism first thing in the morning, which can lead to more efficient calorie burn throughout the day.
How to do it
You can find hundreds of versions on YouTube. Most routines follow a set structure with arm swings, stretches, torso twists, light squats, and small jumps. The key is consistency—doing it every single morning like brushing your teeth.
Tip: Want to burn more? Do it 2-3 times back to back. It’s short, and stacking them gives you a quick 15-minute fat-burning session.
2. Japanese Long Breathing Exercise (Ryōhō Breathing)
What is it?
Popularized by Japanese actor Miki Ryosuke, this method went viral when he claimed it helped him lose over 10 kg in just a few weeks. It’s called the “Long Breathing Diet” but don’t let the name fool you—it’s a legit workout.
It’s a controlled breathing technique where you breathe in for 3 seconds and then exhale forcefully for 7 seconds while tightening every muscle in your body.
Why it works
This practice activates your core muscles, especially your abs, while improving oxygen delivery and circulation. When done correctly, you’ll feel your abs, glutes, and thighs engage fully—even though you’re not technically “moving” much.
Breathing exercises improve hormonal balance and reduce cortisol (the belly-fat storing stress hormone). That’s why many people find it easier to lose inches from their midsection with this method.
How to do it
- Stand with one foot slightly in front of the other.
- Tighten your glutes and shift your weight slightly forward.
- Inhale slowly through your nose for 3 seconds, raising your arms above your head.
- Exhale forcefully through your mouth for 7 seconds, tensing your entire body as you push the air out.
- Repeat for 2-3 minutes. Increase up to 10 minutes over time.
Pro tip: Do it on an empty stomach first thing in the morning.
3. Makko Ho Stretching
What is it?
Makko Ho stretches come from Japanese Zen practices and were originally developed as energy channel opening poses. Think of them as a bridge between yoga and traditional Japanese therapy.
There are six main stretches, each targeting different meridians in the body. But even without getting into the philosophy, these stretches increase flexibility, blood circulation, and activate your core.
Weight loss benefits
While it’s low-impact, it engages deep muscle groups—especially in your abdomen and thighs. Regular Makko Ho stretching helps improve posture and balance, making your everyday movements more efficient and calorie-burning.
It also reduces stress, which is a hidden weight gain culprit for many people.
How to do it
One beginner-friendly Makko Ho pose involves sitting on your knees (like in Seiza), placing your hands behind you on the floor, and leaning backward slowly until you feel a stretch through your quads and core.
Each stretch is held for 30-60 seconds, repeated 2-3 times.
Tip: Combine these stretches with breathing exercises for deeper results.
4. Hara Hachi Bu Movement + Walking
What is it?
Hara Hachi Bu is more of a philosophy than a specific workout—it’s the Okinawan practice of eating until you’re 80% full. But when paired with slow, mindful walking, it becomes a lifestyle routine that supports long-term fat loss.
Many Japanese centenarians credit their longevity to this principle, along with daily gentle movement. After meals, a 10–15-minute walk (called “shoku-go sanpo”) is common practice.
Why it works
That small window after meals is when your blood sugar spikes. A gentle walk helps regulate it, reduces fat storage, and improves digestion. When done 2-3 times daily, this habit becomes a metabolism-boosting powerhouse.
How to add it to your routine
- After each main meal, go for a 15-minute stroll (avoid sitting right after eating)
- Keep the pace moderate; you should be able to talk while walking
- Focus on posture—chin up, shoulders relaxed, and tummy tucked in slightly
Over time, these short walks add up to over 45 minutes of activity daily.
Bonus: Pair it with nature—walk in a park, garden, or any green space to double the mental health benefits.
5. Japanese Squat (Nihon Sumo Squats)
What is it?
This squat variation is inspired by the traditional sumo stance and is a staple among Japanese strength training routines. It focuses on deep squats with wide leg positioning, helping target inner thighs, glutes, hamstrings, and lower back.
Why it’s amazing for fat loss
Squats are one of the most effective compound exercises—and sumo squats in particular activate more muscle groups than standard ones. That means higher calorie burn per rep, better core strength, and more toned legs.
How to do it
- Stand with your feet wider than shoulder-width apart.
- Turn your toes slightly outward.
- Keep your back straight and squat down slowly until your thighs are parallel to the floor.
- Hold for 3-5 seconds, then come back up slowly.
- Do 3 sets of 15 reps.
For extra burn, add a pulse at the bottom of each squat or hold a water bottle for light resistance.
Form tip: Don’t let your knees push too far forward; keep your chest lifted throughout.
FAQs About Japanese Exercises for Weight Loss
Do I need to combine these with diet?
Yes, but the good news is Japanese lifestyle already emphasizes portion control and balance. Follow the 80% full rule (Hara Hachi Bu), eat slowly, and stay hydrated for best results.
Can I do these exercises if I’m a beginner?
Absolutely. All five are beginner-friendly. Start with one or two and build a daily habit. Even just 10 minutes a day can kickstart results.
Are these better than regular gym workouts?
They serve different purposes. These Japanese exercises are about sustainability and longevity. They might not torch calories like HIIT, but they’re far easier to stick with—and that’s what drives long-term fat loss.
How soon can I see results?
You might notice increased flexibility, better digestion, and more energy within a week. Visible weight loss typically begins in 3–4 weeks with daily practice and balanced eating.
If you’re bored of mainstream workouts or just want something low-pressure that still delivers real results, these Japanese weight-loss exercises are worth adding to your lifestyle. They’re gentle, effective, and rooted in daily routines that have kept millions of people healthy and fit well into old age. Try them out—and you might just find your new favorite way to stay in shape.
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