Lunges are excellent for both working out your cardiovascular system while at the same time building strength and muscle mass in your legs.
Load a barbell on a padded platform inside a squat rack slightly below your shoulders.
Resting the barbell on the back your shoulders and grabbing the barbell with your hands, lift the weight. Stay upright with chest and face forward.
Step forward in a controlled manner while keeping your back straight and looking forward. Stop when your upper leg and calves are perpendicular to each other to prevent extra stress on your knees.
After a slight pause, step back towards your start position using your heels.
Repeat movement as needed, re-rack the bar and weights where they belong
If you don't have a squat rack, you can use dumbbells or even body weight if you're starting out. Dumbbells will engage your shoulders as well.
Start with simple body weight to help build balance. Then progress onto weights. Use dumbbells or an empty bar. You can also use the smith machine to have a controlled movement.
Don't be explosive with this movement. Control and keep it slow.
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