Squat with Calf Raise
Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. In a fluid motion from the standing position, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat.
Tips for a strong squat: Be careful to keep your gaze ahead of you, not to let your upper body lean forward, and prevent your knees from bowing inward or outward. You should never be on your toes while performing a squat.
Start a Program
Stop searching for workouts and start a program on Group HIIT with little to no equipment. Programs are specifically designed for each level and include hundreds of movements so you'll never get bored. Access cardio, abs and yoga videos in addition to program workouts.