1. Burpee exercises
Burpee exercises combine squats, push-ups and dances, which are high-intensity whole-body exercises. From a standing position, lower yourself into a squat position, put your arms on the floor and jump your legs back into a push-up position.
After completing the push-ups, quickly bring your legs back into a squat position, then jump up strongly. This move can affect multiple parts of the core, legs, arms, abdomen, buttocks, and back.
2. Raise your legs
Stand and raise your legs in place. Each time, your feet should be at least 20 cm off the ground and your right thigh should be perpendicular to your torso as much as possible. Change your legs and lift them quickly, keeping the rhythm.
High leg raises are not limited by location, climate, age or sports experience and the intensity of the exercise is also easy to control.
3. climbing stairs
climbing stairs is a good medium to high-intensity exercise. If you need to go up and down multiple floors every day, try giving up the elevator and climbing the stairs. This will significantly increase your daily exercise intake.
4. fast walking
When you walk briskly, you can try to maintain a speed of 130-140 steps per minute, while controlling your heart rate within a moderate intensity exercise range (100-140 beats per minute), which can improve the effectiveness of your heart and lung function.
5. Cycling
Brisk cycling is not only a medium to high-intensity exercise but also an effective exercise for the thigh muscles and cardiopulmonary ability.
