Summer is here, and it'll soon be time to hit the beach again. But are you really ready? Here's a 20-minute quick fat-burning tutorial. After you finish, you'll feel like your body is on fire, about to explode! This plan only requires a jump rope. If you don't have a jump rope, you can mimic the jump rope motion.

Try to complete the entire exercise in 20 minutes, without resting between movements. Of course, you can adjust the time according to your own physical condition. Complete each movement for 1 minute, and then immediately move on to the next movement.

1. Jump rope

Training areas: whole body, cardiovascular system.

2. Push-ups

Training areas: Chest (pectoralis major), shoulders (deltoids), arms and back

3. Crouch jump

Training areas: Thighs (quadriceps, hamstrings), calves (gastrocnemius), glutes (hips).

4. Prone back extension

Training area: lower back

5. Plank

Training areas: Abdominal muscles (rectus abdominis, internal oblique, external oblique)

6. Reverse Lunge

Training areas: Legs (quadriceps, hamstrings) and glutes (hips).

7. Triceps flexion and extension

Training muscle group: Arms (triceps)

8. Supine leg kicks

Training area: Lower abs (rectus abdominis)

9. Mountaineers

Training areas: Abdominal muscles (rectus abdominis, transverse abdominis), glutes, thighs (quadriceps).

10. Plank Fly Pose

Target muscle groups: Back (upright spine), shoulders (deltoids), glutes (gluteus maximus).

11. Spider-Man style push-ups

Target muscle groups: arms and back, shoulders (deltoids), chest (pectoral muscles).

The above are 11 main movements that run throughout the entire training program. The entire program can be completed entirely without equipment. The jump rope portion can be simulated by performing a real jump rope exercise; just adjust the rhythm. Perform each movement as correctly as possible. Before starting, do 5-10 minutes of warm-up exercises, followed by 5-10 minutes of stretching and cool-down exercises.