Real talk: squats are a personal trainer's dream move. They work not only your legs and bum, but your core and back too AND you can vary them in loads of different ways to make them even more amazing. Case in point, the squat-jump-hold from adidas and 1Rebel. Check it out:
— adidas UK (@adidasUK) May 1, 2015
We'll be honest: this move isn't easy, but it IS damn effective for toning up your lower body, and burning loads of fat thanks to its cardio element.
All you have to do is stand with your feet hip-width apart, and do 4 squat jumps (springing high into the air with each jump). On the final jump of the 4, hold the position for 4 slow counts. Repeat 8 to 12 times and you're good. Sore, but good.
Find more super effective workout moves on the adidas Women Facebook page.
This article originally appeared on Cosmopolitan.co.uk. Minor edits have been made by the Cosmo.ph editors.