Many men and women, when thinking about losing weight, immediately think of going to the gym to sweat it out or going to a dance studio to exhaust themselves. Actually, weight loss doesn't have to be so grueling, and besides, many women lack the perseverance. Today, I'll introduce 10 easy weight loss exercises that you won't have to sweat buckets of sweat anymore.
               
 

　　Leaving the gym, let's head outdoors to an open space and use your own body weight for the following rapid, circuitous fat-burning exercises. Not only will you save on gym expenses, but you can also easily enjoy the fun of losing weight.

　　Run or cycle to the court and use it as a warm-up; this also saves time. Do this exercise twice a day, 2-3 times a week.

　 1.  Single-Leg Squat

　　: Lift your right leg so your knee is straight and perpendicular to your abdomen, using a bench for support. Bend your left knee until your thigh is close to the ground. Hold for a moment, then straighten your knee. Do 10 repetitions on each side, then rest for 45 seconds.

　　2.  Quadrilateral Run:

　　Use four objects to form a quadrilateral, with adjacent objects spaced 15 meters apart. Run quickly from the left corner of the baseline (a) to the left top corner (b). Run sideways to the right top corner (c). Cross your left leg in front of your right leg, and repeat with the other leg. Run backwards to the right corner of the baseline (d), then quickly run back to (a). Rest for 30 seconds and repeat 4 times.

 

　 3.  Incline Deadlift:

　　Find a heavy rock or fill your backpack with a water bottle. Place it next to your left foot. Stretch your glutes and bend your right knee. Lift the weight to about arm height with both hands, then lower it to your right side. Do 7 repetitions on each side, then rest for 1 minute.

　　4.  Walking Lunge:

　　Mark a 20-meter mark. Lift your toes, always pushing through your toes, and step your left leg forward to 1 meter to your right, lowering your body until your left leg is bent at a 90-degree angle. Repeat this movement with the opposite leg until you reach the 20-meter mark. Then perform calf raises to counteract the muscle tension.

　5.  Calf Raises:

　　Stand on the edge of a step, at least 15 cm high, with your right toes. Wrap your left foot behind your right knee. Bend your ankle and lower your heel, being careful not to touch the ground. Then raise your body back to the starting position. Do 10 repetitions for each leg, then rest for 45 seconds.

　　6.  Railing Pull-ups:

　　Find a horizontal bar or fence that is waist-high. Hang on with straight arms and a shoulder-width grip. Your body should be in a diagonal line, with your weight on your heels. Pull your chest towards the bar, keeping your body taut. Lower your body after your chest touches the bar. Do 12 repetitions, then rest for 1 minute.

 

    7.  Towel Hold:

　　Wrap a towel around your right foot, holding the edge of the towel in your right hand. Palm facing your body. Bend the towel towards your shoulder with constant tension, holding this position for 30 seconds with each arm, then rest for 30 seconds.

　　8.  Triceps Push-up:

　　Place your hands together on the edge of a bench, with your body at a 45-degree angle to the ground. Keep your arms straight, but don't fully extend your elbows. Lower your body closer to the bench, then return to the starting position. Do 12 repetitions, then perform triceps circling push-ups to target the triceps.

   9.  Circular Push-ups

: 　　Perform a push-up. As you return to the starting position, circle your right arm so that it is perpendicular to the ground. Hold for a moment, lower your body, and repeat on the other side. Do 7 repetitions on each side, rest for 30 seconds.

　　10.  Pendulum Swing

　　: Lie on your back with your arms apart and legs together. Raise your legs until your feet are directly above your hips. Curl your toes slightly, supporting yourself with your head and shoulders. Slowly swing your legs to the left. Hold for a moment, then return to the center and repeat on the right side. Do 8 repetitions on each side.