Jump off the ground, quickly switching legs so that you land with your right foot forward. That's one rep. Immediately lower into another lunge, and continue alternating for 12 to 20 total reps.

For a lower-impact alternative, you can do alternating lunges without a jump and add in a weight like a medicine ball or dumbbells to make the move more challenging, suggests Walter. But if you do ...

Move: Alternating Lunge Jumps Lunge jumps load your lower body while challenging balance and coordination. You'll hammer your glutes, quads, and hamstrings with every rep—and since you're ...

This dynamic move involves alternating lunges while jumping explosively to switch legs mid-air. It engages multiple muscle groups, including the glutes, quads, hamstrings, calves, and core ...

As you jump up, reach the medicine ball overhead, and as you land, slam it to the floor, to the opposite side of your front leg. Continue alternating lunges and slams. Do 10 reps per leg.

(If you don’t have a bench, just do lunge jumps on the ground.) Toe taps: Lie on your back with arms by your side and legs in the air, knees bent at 90 degrees. Alternating left and right ...

Burpees, 30 seconds. - Slow bodyweight forward lunges, 30 seconds. - Jumping jacks, 30 seconds. - Slow bodyweight squats, 30 seconds. - Alternating leg jump switch lunges, 30 seconds.