Speaking of losing weight, the most effective thing is to do aerobic exercise. Many people think of running when they talk about aerobic exercise, but outdoor exercise becomes impractical in the face of cold winter or bad weather.

For many people, going to the gym requires a lot of preparation time, and for many people, it has become overwhelming.

Therefore, a new way of reducing fat with alternating high intensity and low intensity has emerged, which is called hiit. Because of its short time, high fat-reducing efficiency, low requirements for venue equipment and short-term fat-burning effect after continuous exercise, it is also very popular in recent years.

Today, I will introduce you to a group of actions with moderate intensity and high fat burning efficiency. Exercise for ten minutes, so that you can achieve the effect of running for thirty minutes.

Action 1: Make a 40-second opening and closing jump. The key point of this action is to keep your body straight, pay attention to abdomen, and don't bow. When jumping, keep your back still, coordinate the overall balance, and bend your knees slightly to reduce the impact when you fall.

Action 2: Continue to lift your legs high and exercise your leg muscles through alternating leg lifts. Similarly, this action also needs to keep the waist straight. Pay attention to that the toes and knees should lean forward slightly, and the forefoot should land on the ground, which can effectively reduce thigh fat.

Action 3: Bobby jump was once called a fat-reducing killer. The effect of increasing muscle and burning fat is obvious, which can exercise our chest muscles and biceps brachii. First open your legs and bend your knees, then open your hands to shoulder width to support the ground. Then squat back with your legs in a push-up position, then push your legs back, jump up hard, and quickly tuck in your abdomen, raising your arms from the ground and pretending to touch objects.

Action 4: Crawl in place

First of all, put yourself in a good standing posture, spread your legs, make your arms and legs flush with your shoulders, and bend your legs naturally. Then, your upper body is down, your hands support the ground vertically, and you are in a crawling state. The position of the leg cannot be changed, and the hand crawls forward. At this time, it is necessary to pay attention to the fact that the legs and torso should be on the same horizontal straight line to achieve the best results. Then climb back with your hands in the direction of your legs and repeat this action.

Action 5, plate support

This action must be familiar to everyone, but we should pay attention to several points. Remember not to collapse, keep the waist height so that the body is in a straight state, and the position of the hips should not be higher than the waist. Similarly, just look down naturally and don't bow your head. As an extension of the body, the head also needs attention.

Each action takes one to two minutes, and you can rest for about 20 seconds when exchanging intermediate actions. Stick to it for ten minutes every day, and you can achieve unexpected results!