Increasing the tempo of bodyweight lunges is a great way to up your heart rate and the burn in your legs, Alexander told POPSUGAR. He suggested a five-five tempo: "five seconds on the way down and five seconds on the way back up. To increase difficulty even more, try adding between five and 10 seconds of small pulses at the bottom of each rep!"
- Stand with the feet hip-distance apart. Keep your upper body straight, core engaged, with your shoulders relaxed, and your chin up.
- Step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and your other knee gently lowers softly to the floor.
- Keeping your legs where they are — right foot in front, left toe on the ground behind you — straighten back up. Then continue pulsing in this lunge position before switching sides.
Image Source: POPSUGAR Photography