Jump rope with your arms swinging for 3 minutes, and the intensity is 45%-60% of the maximum heart rate. It is required that at the end of each exercise, the heart rate should be 140- 150 beats/min, and then return to below 120 beats/min to start the next exercise.

2. Learn 7-day weight-loss yoga online.

3. Do sit-ups 20-30 times and do 4-5 groups.

4. Do supine exercises from both ends for 5- 15 times, and do 4-5 groups.

5. Do the 80- 100 jump in situ.

6. Run in place for 3 minutes.