March doesn't reduce fat, April brings only disappointment, it's already late March, I wonder if everyone has entered the working state yet? Did the extra food eaten during the Chinese New Year go away?

If you're planning to start your weight loss journey, then great! This article is perfect for you because it explains how to train at home or in the office without any equipment. Isn't that simple and convenient?

Get ready with your workout clothes, workout shoes, and a yoga mat. Today's training content includes 7 bodyweight exercises. It’s a comprehensive workout targeting all muscle groups – strength, cardio, and core – for a full-body fat burn.

Exercise One: Push-up Rows

Mainly exercises core strength and back muscles

Action Technique:Lie face down on the ground or yoga mat, elbows slightly bent, abdomen tightened, body remains stable, legs opened with the same width as the hips, alternating hands rowing, 30 reps per set, 4 sets

Exercise Two: Burpees Jump

Works multiple muscle groups in the whole body and enhances cardio function

Action Technique: First squat down, then put both hands on the ground, then jump your feet backward, then jump your feet forward, finally stand up, that’s a complete burpee jump, exercising multiple muscle groups in the whole body, 15 reps each set, 4 sets

Exercise Three: Lunge with Knee Raise

Action Technique:Hold a ball with both hands, then lean your body to an inclined state, then extend one leg backward, then support the other leg on the ground, stretch your body, then kick your knees forward, during the movement, our abdomen should be tightened, focus your attention. 15 reps per side, 4 sets

Exercise Four: Push-up Lunge Alternating Jump

Action Technique:Lie face down, then assume a push-up position, core tight, feet in a lunge position, then lift your hips and alternate your feet jumping, the key action technique is to lift your hips up, so we can jump more easily. Throughout the process, our arms support the ground vertically, and pay attention to breathing. A total of 40 reps on both sides, 4 sets

Exercise Five: Push-up Rotation Twist

Action Technique:Hands in a push-up position on the ground, core tightened, legs opened with the same width as the hips, one hand supports the ground, then rotate your body, the other hand rises towards the ceiling, then pauses for one second, continues to switch hands to support, do it on both sides, 20 reps per set, 4 sets

Exercise Six: Deep Squat Rotation Jumps

Action Technique:This exercise builds on deep squats by adding a rotation jump. The action technique is the same as deep squats, but your knees and toes must point towards each other, do not knock your knees inward, then when you jump, control your body, tighten your core, and maintain a steady breathing rhythm, 20 reps per set, 4 sets

Exercise Seven: Mountain Climbers

Action Technique:Mountain climbers mainly train our cardio and core functions. It’s based on the climbers’ quick knee lifting. Throughout the process, our abs should remain tightened, and the body should not shake. Then try to move your knees forward, 50 reps per set, 4 sets

How do you feel about today’s training plan? Do you feel tired? If you feel very tired, you can reduce the number of sets and reps, because everyone's physical condition is different, so you need to find the right training level for yourself.

Don’t take a shower immediately after exercising, at least wait for half an hour until your body cools down, then you can take a shower. After exercising, you need to supplement, you can eat some fruit or easily digestible protein. That’s the end of our content today. If you feel that this article is good, you can share it with more friends, don’t forget to like, comment, and collect!

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