1.Jumping rope 跳绳

A cheap and easily portable exercise that you can do anywhere is jumping rope. This workout burns more calories per minute than any other workout.

跳绳是一项经济实惠且简单易行的运动，你可以在任何地方进行。它每分钟燃烧的卡路里多过其他运动

2.Squats 蹲站

This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories Doing squats regularly is one of the best ways to transform your body.

这一有力的运动可以帮助你加强臀部肌肉，强健身体，燃烧掉许多卡路里。律性的蹲坐运动是塑造身形最好的方式之一。

3.Pushups 俯卧撑

Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body.

做俯卧撑不仅可以使上半身得到锻炼，还可以锻炼到躯干(腹部和腰部)。一周中做几天俯卧撑能够有助于手臂肌肉的塑形，并全面塑造身形。

4.Lunges 箭步蹲

To tone the muscles in your legs try doing lunges. I suggest you to do 3 sets of 10 lunges a day for the best results.

要塑造腿部肌肉，可以尝试做箭步蹲运动。我建议，为了达到最佳锻炼效果，你可以一天做3组箭步蹲运动，每组做10个。

5.Swimming 游泳

The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups.

游泳是一项超级有效的运动，它会带来令人惊讶的结果，这对于所有游泳爱好者和那些试图塑造身形的人们来说，是一个好消息。游泳还可以强健躯干，锻炼不同的肌肉群。

6.Running 跑步

There are many benefits of running. It helps to relieve stress, reduce the risk of depression, burn mega calories and improve your overall health.

跑步有很多的好处，它有助于缓解压力，减少抑郁的风险，燃烧大量卡路里，提升整体健康水平。

7.Cycling 骑自行车

A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise.

骑自行车是一种能够大量出汗并锻炼腿部肌肉的可靠方式。它是一种很棒的运动。