Popsugar Health & Fitness Workouts Fat-Burning HIIT Workout Burn Fat and Build Lean Muscle With This 30-Minute Abs and Lower-Body Strength Workout 29 December 2020 by Tamara Pridgett View On One Page Photo 4 of 4 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 4 Circuit 3, Exercise 2: Plyo Lunge Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward. Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front. Jump your feet back together to complete one rep. Repeat for 40 seconds, then take 20 seconds of rest. If you find plyo lunges hard on your knees, do alternating back lunges instead. Previous Next Start Slideshow Body FatFat BurningGIF ExercisesDumbbell WorkoutsHome WorkoutsIntermediate WorkoutsLeg Workouts30-Minute WorkoutsLeg ExercisesStrength Training