10-minute full-body exercise to help you lose weight from head to toe

In the hot summer, I believe everyone has already included weight loss in their important agenda. But losing weight requires exercise, and exercise requires space and time. The gym is too far from home and it takes an hour to go there and back. The weather is so hot that I don’t have the energy to go there. What should I do?

Personal trainer Rosie Hulbert recommends the following four full-body exercises, which don't require any equipment and can be done anytime, anywhere. It can not only help you optimize the muscle lines in multiple parts of the body, but also increase your heart rate and metabolism and burn fat through activities such as jumping. Stick to it for 10 minutes every day, and I believe your figure will definitely change:

Exercise Notes:

Each set of movements is divided into 4 rounds. While ensuring the movement is standardized, the number of completed movements should be increased as much as possible to achieve the best exercise effect. If you feel tired, you can take a rest. When doing the exercises, pay attention to adjusting your breathing at all times.

Round 1: Do each set for 1 minute, then rest for 30 seconds.

Round 2: Do each set for 45 seconds, then rest for 15 seconds.

Round 3: Do each set for 30 seconds, then rest for 10 seconds.

Round 4: Do each set for 15 seconds, then rest for 5 seconds.

1. Mountaineering

Works on: Abdomen, shoulders, buttocks and thighs

Starting position: Start in a push-up position with your wrists under your shoulders, feet hip-width apart, abdominal muscles tight, and back and legs in a straight line.

Step 1: Take a big step forward with your right foot, bending your right knee and bringing it toward your chest, placing your toes on the ground.

Step 2: Straighten your right leg, return to the starting position, then quickly switch to your left leg, and repeat (alternating legs quickly) to complete the movement.

Simple version: Place your hands on a table or chair and stand slightly upright; lower your hips and alternately bring your knees to your chest.

2. Burpees

Works on: Legs, abdomen and upper body

Starting Position: Start in a standing position with your feet hip-width apart and your arms at your sides.

Step 1: Squat down with your palms touching the ground in front of your toes.

Step 2: Jump back with your legs so your body is in a push-up position (elbows can be slightly bent).

Step 3: Jump your legs back forward into the squat position in step 1.

Step 4: Stand up straight and raise your arms overhead with your palms open and fingertips facing up. Complete the movement once, then repeat.

Simple version: Place your hands on a stool to complete the movement; or squat down and step your legs back at the same time; or when doing step 3, first bring one leg back and then bring the other back.

3. push-up

Parts worked: Chest, shoulders and arms

Start in a push-up position with your hands on the ground underneath your shoulders and your arms straight. Stretch your legs straight back and spread your feet shoulder-width apart. Tighten your abs and form a straight line from head to toe. Then bend your arms and lower your body as close to the ground as possible. Hold for one second, then straighten your arms and return to the starting position.

Simple version: Get on your knees and do the move on your hands and knees, like this:

4. Leapfrog

Parts of the body worked: This is a great full-body exercise!

Starting position: Stand up straight with your feet slightly wider than your hips and your feet in a "dog-ear" position (toes facing outward).

Step 1: Squat down completely and place your arms in front of your body with your hands touching the ground. Look straight ahead and make sure your toes are in front of your knees.

Step 2: Use the strength of your legs to jump up while raising your arms above your head, then quickly land and return to step 1, then quickly jump up and repeat.

Simple version: No need to jump up. After squatting, stand up and tiptoe, raising your arms above your head.