1. Push-ups: exercise the chest muscles, triceps and shoulder muscles.

2. Pull-ups: Exercise back, shoulder and arm muscles.

3. Squat: Exercise thigh, hip and leg muscles.

4. Sit-ups: Exercise abdominal muscles.

5. Flat support: exercise the core muscles.

6. Stand upside down on the wall: exercise your arms, shoulders and chest muscles.

7. Russian waist twisting: exercise abdominal and waist muscles.

8. Goat style: Exercise leg muscles.

9. Jumping and jumping: Exercise the whole body muscles and improve the cardiopulmonary function.

10. Mountain climber: Exercise the whole body muscles and improve the cardiopulmonary function.

1 1. Side plate support: exercise abdominal and waist muscles.

12. Leg lifting: exercise abdominal and hip muscles.

13. Skipping rope: exercise the whole body muscles and improve the cardiopulmonary function.

14. Bobby Jump: Exercise the whole body muscles and improve the cardiopulmonary function.

15. Mountain climbing: exercise the whole body muscles and improve the cardiopulmonary function.

These exercises can help you burn fat and increase muscle strength and endurance. Please pay attention to keep the correct posture when losing weight by hand to avoid injury. At the same time, the combination of aerobic exercise and healthy diet will have a better effect.