1. Squat: Squat is a very effective whole-body exercise, which mainly exercises thigh, hip and abdominal muscles. It can improve cardiopulmonary function, enhance the strength of lower limbs and burn a lot of calories.

2. Push-ups: Push-ups are classic exercises of upper limbs and core muscles, which can exercise chest, shoulders, back, arms and abdominal muscles. Help to improve the strength and endurance of upper limbs and burn a lot of calories.

3. Hard pull: Hard pull is a kind of whole-body strength training action, which mainly exercises the muscles of the back, legs and buttocks. It can improve the strength and explosive power of lower limbs and burn a lot of heat.

4. Running: Running is a simple and easy way to exercise your whole body muscles and improve your cardiopulmonary function. Long-distance jogging can effectively burn fat and help you lose weight and shape.

5. Skipping rope: Skipping rope is an efficient aerobic exercise, which can exercise the whole body muscles and improve the cardiopulmonary function. The more times you jump rope per minute, the more calories you consume, and the better the fat burning effect.

6. Swimming: Swimming is a systemic aerobic exercise, which can exercise the muscles of the whole body and improve the cardiopulmonary function. Because of the high resistance of water, the fat burning effect is very good when swimming.

7.HIIT (High Intensity Interval Training): HIIT is a training method of high intensity exercise in a short time, which can burn a lot of calories in a short time and improve cardiopulmonary function and metabolic rate.

8. Yoga: Although the main purpose of yoga is self-cultivation, different yoga postures can also effectively exercise the whole body muscles and improve flexibility and balance. Regular yoga practice helps to burn fat and lose weight.

9. Mountaineering: Mountaineering is a systemic aerobic exercise, which can exercise leg, hip and abdominal muscles. Climbing a mountain should overcome gravity, which has a good exercise effect on cardiopulmonary function and lower limb strength.

10. Dance: Dancing can not only exercise, but also improve cardiopulmonary function and coordination. Many dance styles can burn fat effectively, such as street dance, Latin dance, jazz dance and so on.