Fully lubricate joints, exercise and stretch muscles, speed up blood flow, and prepare for later exercise.

2 prone side knee lift 20 times.

This action is different from mountain running, which is to raise your knees to one side, that is, in the direction of your elbows. It can exercise your side abdomen.

3 prone jumps 15 times.

Tighten the core, put your hands straight on the ground and jump your legs quickly.

4. 10 Lift your legs and jump on your stomach.

Still in that position, legs slightly bent, toes kicking up hard. Strengthen your leg strength, and your heart and lungs.

5. Support knee-lift running 15 times.

Push your legs to the ground and try to get your knees to your arms. Doing this action quickly can also raise your heart rate to a higher level, which is beneficial to heart health.

6 Alternately lift the knee and jump 10 times.

Lift one leg so that the thigh is parallel to the ground, and then use the power of lifting the knee and kicking the ground to jump as high as possible.

Bobby jumped five times.

The most classic fat burning exercise, this action should not be pursued too fast, but should do every jump and push-ups. It can strengthen the muscles of upper and lower limbs, and of course the heart and lungs.

8 long jump 5 times

Jump forward vigorously, and pay attention to bending it slightly when landing to protect your knees. Then take small steps back to the position, and so on.

9 Alternate lateral jumps for 20 times

Jump one leg alternately on both sides, choose the appropriate moving distance, not too wide, otherwise the body will easily lose stability.

10 crawling on one leg+jumping with knees up to exhaustion

In the end, I still used this action, but I changed it to a one-legged version. And join the knee jump after getting up.