12. Jumping Lunge
Why it works: The jumping lunge is perfectly suited for high-intensity interval training. This plyometric bodyweight conditioning exercise helps you gain balance, power, and speed (and it’ll have you sweating almost immediately). “The continued explosive jumping action spikes your heart rate, taking your body outside its comfort zone,” Kings says. The more your body stays in this zone, the quicker the results will come.
How to do it: Begin in a split-stance lunge position, bracing your core and keeping your upper body straight. Lunge down (starting with your right leg) so your knees are at 90°, then jump high in the air and swap leg positions, bringing your back left leg to the front. Launch straight into the next jump, bending your knees to absorb the impact. If you want to take it to the next level, try using a weighted vest.
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