* 1. Jumping: This is a whole body fat burning exercise, which helps to exercise the whole body and quickly raise the heart rate. Action essentials: Stand with your feet slightly apart, keep your back straight, tighten your core, and hang your arms at your sides. Keep your back straight, jump your legs to both sides at the same time, and raise your arms above your head; After landing, your feet jump back inward and your arms fall back.

* 2.Bobby jump: This is a combination of push-ups, squats and jumps, which can increase the heart rate to the maximum in a short time. Action essentials: keep your body in a straight line, keep your back straight, drive your legs with your hips, and quickly change positions in the air.

* 3. Climbing on the stomach: support your body weight with your hands and feet and keep your body straight. Keep your back straight, don't bend over, push your hips to drive your legs, and your legs will quickly change positions in the air with the largest range of motion.

* 4 Squat press: You can use dumbbells, barbells, kettles or weight plates to carry loads, and at the same time squat with upper limb movements. Keep your spine straight and don't bend your back.

* 5 Russian twist: Russian twist can train your waist, abdomen and external oblique muscles. It should be noted that when you feel tired later, you should still turn your upper body instead of swinging your arms lazily from side to side.

These exercises can be done at home to help you lose fat effectively. At the same time, diet is also very important, and calorie intake should be controlled. I wish you the best of health!