First of all, I suggest you don't blindly pursue high intensity for these two hours. Although young, I need to relax my heart and lungs after a day's work. If the intensity is too high, it should be moderate.

Here are some ways to keep fit at home:

As a preheating process,

Exercise arm muscles and chest muscles: push-ups, one group 10~ 15, four groups, two groups of arms close to the ribs, two groups of arms and shoulders in a line, so the parts of chest muscles are different.

Exercise hips and thighs: stand on tiptoe and squat, in groups of 20 and 4. When squatting, you should be slow, not too fast, and your posture should be correct. You can carry dumbbells and increase your load. This posture suggests that you'd better watch the video, thinking that an incorrect posture is likely to hurt your knees.

Start dumbbell exercise after squatting;

You can look at the types of dumbbell exercises. Network video generally recommends two kinds. One is to lift dumbbells on the forearm to exercise biceps brachii, and the other is to lift dumbbells horizontally from both sides to exercise shoulder muscles. The effect is the same, one group 10~ 15, four groups.

Finally: sit-ups, 30~40 groups, 5~6 groups, and then take a shower. Sit-ups must be done last. Seeing that you get off work at 7 o'clock, it is estimated that it is not too early to eat, which can provide the stomach with longer time to digest food without hurting the stomach.

As long as you stick to these four sets of movements, walk more when you are free and do aerobic exercise all over your body, you will get up soon.