After doing 1 set of 3 main lower body exercises every day to exercise muscles, you must continue to do aerobic exercise. This is because aerobic exercise can provide oxygen for muscles in all parts, promote metabolism in the body, and help burn and consume fat. In other words, the main exercise is to shape the body lines and make the body curves beautiful, while aerobic exercise is to help burn calories, reduce body fat and lose weight.

Each movement only takes 10 second. You can put some music with aerobic exercise, which will definitely make you feel happier. If you want to extend the exercise time, I suggest that instead of spending time on main exercise, you should increase the aerobic exercise time. Because this exercise is carried out indoors, this book mainly introduces the exercise methods of jumping and sweating in situ.

Aerobic exercise 1/ stand on tiptoe.

1. Stand upright, stand on tiptoe, and press your toes hard. At this time, the knees are slightly bent and you can jump higher.

2. Jump easily in the same place, and be careful not to touch the floor when landing. Repeat this action for 10 second and jump as fast as possible.

Aerobic exercise 2/ opening and closing jump

1. Put your hands on your sides and stand up straight with your feet together.

2. When jumping up, separate your feet a little more than the width of your shoulders, and then jump back to stand at attention. Repeat this action 10 second.