No time to go to the gym? Try these 4 exercises!

Most people don't have time for a systematic gym workout, Today Hirun've compiled a set of efficient full-body workout plans for home, covering both upper and lower body. The focus is on simplicity, efficiency, and effectiveness.

Just 25-30 minutes a day is enough; I recommend 3-4 workouts per week.

1. Squats 15 reps, 4 sets, 30-45 seconds rest between sets.

This strengthens lower body strength, including the quadriceps, glutes, and core.

Technique: Feet shoulder-width apart, toes slightly outward. Squat down until your knees don't go past your toes, and sit back as if in a chair. Tighten your glutes when standing up.

2. Bulgarian Split Squat: 12-15 reps, 3 sets. 

I highly recommend this exercise. It's even more effective than squats if you do it with dumbbells; it strengthens lower body muscles and improves balance.

3. Push-ups 10-12 reps, 4 sets. 

Works upper body, chest muscles, triceps, strengthens shoulders and back. Key points: Hands slightly wider than shoulder-width apart, body in a straight line, core engaged, chest close to the ground when lowering, arms straight when pushing back up (beginners can do a simplified version with knees on the ground).

4. Plank for 30-60 seconds, 3 sets. 

Strengthen your core, abs, lower back, and arms. Keep your elbows directly under your shoulders, your body in a straight line, and tighten your abs and glutes, avoiding sagging in your lower back or sticking out your buttocks.

For those who need to lose fat, it is recommended to add 2-3 aerobic exercise sessions per week, with low intensity and duration controlled within 30-55 minutes.

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Hunan Hirun – Your Partner in Health, All Year Round.