Burn Calories with the Lunge

lungeThe 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.

7 Comments, Comment or Ping

  1. 400 meters I’m surprised you did not puke! How long were you out of commission the next couple of days?

    June 22nd, 2010

  2. Nice Tips! I might recommend them to my friends!

    August 13th, 2010

  3. I find that rely on my back leg too much when coming back from a lunge, when I’m trying to solely focus on using the strength of the leg in front, this gets worse as I grow more tired.
    Is it a very bad habit? Or should I strive to focus solely on the front leg?

    September 13th, 2010

  4. Jamie

    Ezmelts - your front leg should be doing the majority of the work. Of course, as your front quads get closer to muscle failure, you will naturally start using the back leg more.
    Take a look at exrx.net for a good summary of a proper lunge: http://exrx.net/WeightExercises/Quadriceps/BWLunge.html

    September 15th, 2010

  5. Excellent tips, just by doing silly little things you can burn calories, even if its a brisk walk with the dog a quick job around the park, or even stuff like not having that 2nd bag of crisps!

    December 9th, 2010

  6. The only way to lose weight just by burning calories.That is the reasonable way.

    January 13th, 2011

  7. It’s a hard one to do but it sure is effective.

    January 15th, 2011

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