The lunge. I can’t emphasize enough how amazing this simple exercise is. One of the most difficult workouts that I have ever done (barely at that) was 400 meters of lunges. Just body weight. For my leg size, that equates to about 400 lunges. It seems like a lot, no doubt, but I had no idea how painful it would end up being. After the workout, I tried to run back to the starting point and I must have looked like a baby calf that just learned how to walk. I certainly felt like one. For days after the workout, I could barely climb a set of stairs and I was constantly limping. In fact, 400 meters of lunges is absolutely overkill. But I wanted to give you an idea of how killer lunges can be at working the big leg muscles – namely the quads and hamstrings.
To perform a good lunge, step out with one foot, then bend both knees until the back knee kisses the ground. Don’t bang your knee on the ground! Just lightly touch the ground, or hover an inch or so above if you’re worried about your knee hitting the ground. From this “lunge” position, stand back up and bring your back leg in line with your front. Done. It really is as simple as it sounds. But what you can get out of this exercise is a serious quadraceps muscle workout.
As I’ve mentioned before, working large muscles such as the quad is very good for bring up the metabolic rate during the exercise and well into the post exercise phase.
So boost your metabolism and try the following for a great workout for weight loss and metabolic conditioning:
- 5 to 10 rounds of
- 10 box jumps
- 10 lunges
- 10 pushups
Trust me – this workout will make your legs burn and your heart race. As simple as it sounds, it really is quite effective.