It is very beneficial for a person to exercise regularly, such as losing weight, building muscle, etc. Some people will also formulate some weight loss and fitness plans when doing weight loss and fitness. Of course, doing so is also beneficial to weight loss. Some people still know what the weight loss and fitness plan is at home. So, what is the most effective weight loss and fitness schedule at home? Let’s take a look below.

Monday: Squat with bare hands

Place your feet hip-width apart, toes pointed forward, chest up and abdomen in, keeping your body stable when squatting. With your knees facing your toes, your thighs should be parallel to the ground when squatting. Squat down a small amount one more time, then squat back up and exhale at the same time. Do 20 times in each group, 4 groups

Tuesday: Squat + alternating lunge

Cross your hands and clench them in front of your chest, do a deep squat and then alternately do lunges. Pay attention to the coordination of the movements. Do 20 times in each group and 4 groups.

Wednesday: Jump squats

On the basis of squatting, make an upward jumping movement. When we fall after jumping, our knees should be kept slightly bent. We need to cushion the body. Do not straighten your knees when falling, otherwise you will be easily injured. Pay attention to your breathing. Do 15 times in each group. Do 4 sets

Thursday: Russia’s turn

Lie on your back on the mat, with your upper and lower body off the mat. Cross your hands and clasp them, use your abdominal muscles to turn your body left and right, do 40 times in each group, 4 groups

Friday: Supine leg raise + reverse abdominal crunch

Lie on your back on the mat, straighten your legs, put your hands under your hips, straighten and lift your legs, leave your buttocks off the mat, and your waist is also suspended on the mat. Use your abdominal muscles to roll up, do 15 times in each group, and do 4 groups

Saturday: Mountaineering run

In a push-up position, tighten your core, quickly raise your knees with both feet, as high as possible, and maintain the rhythm of breathing. Do 20 times for each foot, a total of 40 times, and 4 groups

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