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But doing both the squat and lunge in the same workout can be brutal. Instead, try doing the squat for 3 or 4 weeks, and then swap it out for the lunge in the following 3 or 4 weeks of training. Do 3 sets of 6 to 8 repetitions. Then you can try including both exercises in your leg workout, but scale back your sets. Do 2 sets of 6 to 8 reps of each move. Squat first, and then lunge.
FitClick.com estimates that you'll increase your 10-minute calorie burn for squats from 51 to 79 calories by adding weights and your lunges will go from burning 68 calories to 85 calories with weights. You can also increase intensity by doing plyometric lunges and squats.