Among the fat burning exercises, some are suitable for practicing indoors, and some are suitable for practicing outdoors. Of course, these exercises are all very good, but there are many People don’t know what indoor fat-burning exercise is, but of course some people do. So, what are the most effective indoor fat-burning exercises for men? Let’s take a look at what fat-burning exercises are!

Skipping

The best way to lose weight in the short term without being restricted by region is skipping , and it only takes half an hour to burn a lot of calories, but all exercises require persistence to be effective. Rope skipping is also a very effective aerobic exercise for burning fat. Skipping rope for 30 minutes can consume 440 calories. Based on the calculation that losing 1 kilogram of fat requires 7,200 calories, skipping rope can lose 1 kilogram of fat in less than 5 hours.

Climb the stairs frequently

Jogging along the stairs is a very effective aerobic exercise. The specific method is: climb 6-12 stairs as fast as possible , rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you might as well try skipping one step at a time, so that the weight loss effect will be more obvious.

Lift your feet and contract your abdomen

Sit on the chair with your head up and chest straight, keep your back straight, grab the chair with both hands to support your body; slowly lift your right knee so that the foot is 15 cm away from the ground Hold for 5 seconds, then slowly lower your feet; repeat with alternating legs 5 times.

Lie on your back and raise your legs

Lie on your back, put your hands under your hips, straighten your legs and raise them perpendicular to the ground, keeping your waist and abdomen stable; slowly lower your legs to a 45° angle with the ground , and then slowly lift it up once; note, a set of 10 to 15 times. Also, keep your waist still throughout the entire movement.

Twist your legs

Lie on your back, open your arms, and put your hands behind your head; bend your legs at 90°, with your thighs perpendicular to the ground, and twist your legs to the left to the maximum at the same time. Then twist to the right and complete once; note that a set of 12 to 15 times is required. In addition, keep your knees as close as possible and keep the bends of your legs at right angles. Exhale when raising your legs, inhale when lowering them.

Lunge Stretch

Stand with your feet hip-width apart; knees slightly bent, arms at your sides. Use your left leg to perform a lunge, bend both knees at 90 degrees, and extend your arms toward the ground;Suddenly retract your left leg and return to the original position. Raise your arms directly above your head; do 8 times, switch legs, and repeat.

Abdominal control with bath towel

Put a large bath towel on the bed and lie on your back; grab the two feet of the towel with both hands and cover the back of your head; bend your knees and place your feet on the ground; Inhale, contract your abdomen, raise your head and neck until your shoulders are lifted off the ground. Maintain this position, while inhaling, slowly push one leg straight, keeping the heel from the ground; exhale, return the leg to the kneeling position, and then switch to the other leg.

Prisoner Squat

With your feet about shoulder-width apart, place your hands on the back of your head (like a prisoner), raise your head and chest, and put your elbows to the outside. Perform a deep squat with your buttocks Squat down while sitting back, parallel to the ground (as if you are sitting on a chair), keep your back naturally straight, and your knees must not exceed your toes. The heel of your feet and soles of your feet bear the weight of your whole body evenly, and return to the ready position.