Form is the most important part of any exercise. Follow these steps to get the most out of squats and jump squats.
1. Stand with the feet shoulder width apart, toes pointed straight.
2. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor.
3. Keep your heels flat on the floor as you lower down into the squat and then press through the heels on the way back up to return to a standing position.
For a higher intensity, fat burning exercise which increases the heart rate, try the squat jump.
Perform a normal squat and immediately explosively jump up from the bottom position while reaching the arms overhead. Aim for 15 reps and relax to catch your breath before the next set.