This fat-burning workout plan only has seven exercises. Office workers with no prior fitness experience can just do one set, and then gradually increase the number of sets over a week!

(Body fat percentage comparison table)

Single-leg bridge, 10-15 reps per side, 2-3 sets

30 jogs in place, 3-4 sets

Kneeling push-ups with leg raises: 10-15 repetitions per side, 3-4 sets.

After each workout, do a cat-cow yoga stretch to reduce and avoid soreness and other problems the next day. Do not lie flat to rest between sets of exercises, and rest for 60-90 seconds.

Next, I will introduce a fitness exercise method that uses a chair at home to assist in the workout. This set of exercises only has 7 movements, but it can train all the muscles in your body.

Exercise 1: 12-15 repetitions per set /2-3 sets, 60 seconds rest between sets.

Exercise 1: 10-15 repetitions per set /2-3 sets, 60 seconds rest between sets.

Exercise 1: 12-15 repetitions per set /2-3 sets, 60 seconds rest between sets.

Exercise 1: 15 repetitions per set /2-3 sets, 60 seconds rest between sets.

Exercise 1: 12-15 repetitions per set /2-3 sets, 60 seconds rest between sets.

Exercise 1: 20 repetitions per set /2-3 sets, 60 seconds rest between sets.

Exercise 1: 12-15 repetitions per set /3-5 sets, 60 seconds rest between sets.