16. SQUAT WALK
WHY IT WORKS: Walking squats and lunges elevate your heart rate more than traditional squats or lunges alone, resulting in more cardio conditioning and greater calorie-burning per training session. Squat walks hammer your quads but also teach you how to shift your weight properly from hip to hip when in a staggered stance.
HOW TO DO IT: Assume a staggered squat position with your right leg forward (heel flat) and your left leg staggered behind on its toes, so that the front of your foot is aligned with your right heel. Push your hips back and down as far as you can while staying upright throughout the movement. Walk forwards taking short, choppy steps for 30 to 60 seconds.