Researchers concluded that both the WALK and SQUAT groups experienced a 21% reduction ... source and a normal byproduct of a process called anaerobic glycolysis, where your body generates energy ...

Anaerobic exercise involves high-intensity ... training may burn up to 370 to 410 calories. Burpees and jumping squats burn almost 350 to 400 calories with 30 minutes of vigorous exercising.

and squats. Include a mix of these exercises targeting different muscle groups, adjusting intensity and difficulty as needed.