Get your strength and cardio work done — all in one! This jumping-jack-meets-squat combo is just what the doctor ordered.

Squat jacks, or "Sumo Squat Jumps," will give you a deeper burn in your quads and glutes — both calorie-burning powerhouses.

• Stand with your feet shoulder width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
• Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
• Jump your feet apart, landing with control, and lower your body back into the sumo squat position with hands up to complete one rep.
• Continue for 30 to 60 seconds.