The Lunge That Smokes Your Hips and Thighs

But if you want to kick up the intensity level a few notches, then do threaded lunges. Theyll improve your hand-eye coordination, smoke your hips and thighs, and challenge your core.

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You can plug the threaded lunge into a total-body circuit as one of your lower-body exercises.

Related: The 6 Secrets to Building Bigger, Stronger Legs

Or you can use it as a fat-loss finisher on your next leg day. Do as many reps as possible in 40 seconds, and then rest 20 seconds. Thats 1 round. Do 5 to 10.