Squat Jumps

Jump squats or squat jumps are a power-packed variation of the traditional squat. Squat jumps increase your heart rate for significant calorie burn, strengthens your core and lower body.

Muscles targeted: quads, legs, glutes, abs and lower back.

If you work at an office or spend long periods sitting then squat jumps are great for you since it not only burns a ton of calories fast but also improves your posture.

Start by standing upright with feet hip distance apart. Now lower your body into a squat position by bending your knees. Remember to keep your spine straight, chest lifted and knees behind the toes. Keep your arms in front your chest for balance. Now jump straight up and swing your arms over your head. Return to squat position. You have completed one rep.

Now repeat this movement for about 10 to 20 minutes. Remember that the higher the intensity the more calories you will burn.