"This is a great total-body exercise to get your heart rate up without noise," Lai told POPSUGAR. Bonus: "It's also easy on your joints." The lower you drop into your squat, the more muscles you'll use, she added. "Make sure you keep abs and glutes engaged at all times for maximum efficiency and to avoid any lower-back pain."
- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply into a sumo squat until your thighs are parallel with the floor. Keep your weight in your heels, engaging your abs and squeezing your glutes.
- Bring both arms in front of your face with closed fists.
- Punch to the left, initiating the jab from your waist. You should feel your obliques kick in as you punch.
- Quickly retract your arm with control.
- Repeat with your right arm.
- Return to standing. This completes one rep.
