If you want to be healthy and get in shape, then you must be involved in exercise. Exercising for a long time not only consumes a lot of fat in our body, but can also have other benefits for us. For example, it improves our cardiorespiratory fitness, increases our endurance and the muscles produced through exercise protect our joints and bones better. It can also greatly improve our basal metabolic capacity and give us firmer skin.

The diversity of fitness options has long since taken care of this problem entirely. If you don't have the time to get out of the house to do your exercise, why not try training at home? The body is the same, the only difference is the equipment and the atmosphere, but you can improve your self-control at home and buy some equipment to get exactly the same results as working out in the gym.

Here are three workouts that you can do at home. We recommend using intervals when training to not only increase our heart rate, but also to prevent muscle loss and get a fuller body.

Movement 1: Hooked leg jumps

This is an aerobic exercise that has a clear leg-slimming effect. Start with your feet slightly open, straighten your back and contract your core muscles, with your arms behind you so that your hands are on the back of your hips. Then, with one leg bent backwards and jumping up, try to get your foot to touch your hands. After landing on the ground, jump up with the other leg in the same position, bending the knee upwards to touch the hands. In this movement, pay attention to the consistency of the movement and control your body with cushioning.

Movement 2: Push-ups

This movement is a good back exercise, but also to eliminate the back of the large arms "bye meat", so that our arms more beautiful. Start by bending over, hands straight and parallel to the ground, legs slightly apart and straight back, allowing the toes and hands to act as a support point. Then bend your arms at the elbows and let your body move downwards, stopping briefly when your pectoral muscles are about to touch the floor, then straighten your arms and restore them. In this movement, take care to straighten your back and control your speed during the descent.

Movement three: deep squat jump

The deep squat training for the legs, together with the jump can enhance the fat-burning effect on the basis of leg training. Firstly, separate your legs by the same width as your shoulders, straighten your back and contract your abdominal core, with your arms hanging down naturally. Then move backwards behind the hips, while bending the legs at the knees and squatting downwards, with the arms bent at the elbows and clasped in front of the chest. When your thighs are parallel to the ground, rise up and return to your feet. During the restoration, jump upwards with your feet on the ground and straighten your arms downwards. When the feet hit the ground, perform the squat again in a smooth motion and repeat the exercise. Because of the added jumps, it is important to always remind yourself to protect your knee joints during the movements.

Although there are only three moves, they are all great exercises that you can use during your lunch break at home and at work.