Note: Weight-loss exercises start with the right foot movement, one set of movements is completed, one side, and then the other side moves in the direction of the left foot, and all the left and right sets of movements are completed as an exercise.

Intermediate aerobic exercise 2: (calories consumed: 378 calories/hour)

1, the intersection ahead

Punch your arms up, be strong and pay attention to the bounce of your body.

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Step 2 turn forward.

Bend your arms on your chest, point your feet forward and turn to the same side.

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3. Add two small jumps after crossing.

Arms forward, cross back, and jump in the same place twice.

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4. Turn jumps on and off

Squat down, follow the opening and closing of your legs, move your arms forward alternately, and straighten your legs when you jump.

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5. Front suction leg

The arms are arched up and down, and the body bounces rhythmically.

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6. Side leg suction

Unilateral and contralateral arms are pulled to the waist from top to bottom.

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7. Front legs.

The arm is naturally thrown from the bottom up, and the foot is naturally thrown to the opposite side.

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8. hind leg jump

Swing your arms naturally like running, and try to touch your hips with your heels.