Lunges
There are many variations to the lunge, but the plain jane forward lunge is still very effective for weight loss, as it works multiple muscles at once (think: glutes, quads, and hamstrings) for max calorie burn. Get ready to move those short-shorts to the front of your closet.

Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.
Pause, then bring your right leg home to start.
Now do the other side by stepping forward with your left leg.
Repeat 10 times on each side. Do a total of 3 sets.

Burpees
This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you’re building lots of lean muscle.

Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat.
Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position.
Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air.
Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.

Written by jale