How to get slim fit fast and easily 

 Skipping rope or invisible Jump rope

                     

Main muscles Targeted: arms, legs and full body

How to do:-

*If you do not have skipping rope than you can do exercise without rope.

* your hand should also move. While you are skipping

* You have to do this exercise for 10 to 15mins.

* Do 2 or 3 sets and each set of 5 mins

* After 5 mins skipping take a rest of 30 sec

 Burpees               

Main muscle Targeted: lower body, obliques abs , pecs ,triceps and deltoids upper body

How to do:

* raise hand and stand than  comes down, do push-up of chest than recover and jump in air by raising hand up-word

* Perform this exercise for 10 min with 2 sets

* do one set for 5 min and take a rest between of 1 min

* do quickly as you can

High Knees

     

Main muscle Targeted: abs, legs  and full body

How to do:

* stand on the ground and one by one leg should perform

* only knees should be high in the air at 45 degree angle

* do 2 sets in which one set of 5 mins

* do quickly as you can

*Squat Jumps

 Main muscle Targeted:  quads, hips flexors and Glutes

How to do:

*Start with a standing position with your feet shoulder width apart

*Do a normal squat

 *When you complete down-word motion , jump in air

 *When you land down , lower the body back to normal squat position to finish rep one

 *Do 4 sets and each set has 10 to 15 reps and take a rest of 40 to 55 sec

 Half Squat on Chair                

 Main muscle targeted:  Hips and Glutes

How to do

*Start with a standing position with your feet and straight both hands front.

*Do squat on chair.

*  Make sure you have not sit on chair just the hips and stand up with starting position

 *Do 3 sets and each set has 10 to 15 reps and you have not to take a rest more than 60 sec

 *Keeping your core tight and legs together, make a complete rotation with your legs.

 *Focus on keeping your abs tight throughout the exercise.

Donkey Kick             

 Main muscle Targeted: Glutes and hips

How to do
* Get into a high plank position and keep your core tight

* Now jump your feet into the air and kick your butt with heels

* Return back smoothly on your toes

* Make sure your shoulders in line with your wrists

Biecips exercises 

              

Biceps dumbbell or bottle :

This exercise is for biceps peak

How to do:

* Stand or sit on bench with water bottles on both hands as you can see in up-ward picture

* Open your arms size as compare to your shoulder.

* Shoulder should not move  while doing exercise.

* Do 4 sets, each set has 12 to 14 reps of one arm.

* Take a 50 seconds rest after one set.

    

Biceps hammer:

This exercise is for outer biceps and arm

How to do:

* Stand or sit on bench with water bottles on both hands as you can see in up-side photos

* Open your arms size as compare to your shoulder.

* Shoulder should not move  while doing exercise.

* Do 4 sets, each set has 10 to 12 reps of one arm.

* Take a 50 seconds rest after one set.

Triceps exercises:

        

Triceps dumbbell:

How to do:

*Take to bottles in both hands and make a position as upside photo showing,

*Start from holding bottle from back neck and poll up-ward upto a head.

*Make sure your triceps get stretch while going bottle upward.

*Do 4 set in which one set has 12 to 14 reps .

*Take a rest of 50 sec after one set completion.

Back-ward hammer:

                          

How to do:   

*Stand on floor with bottles.

*Bend 45 degree downward as you can see in up-side photo.

*Push back ward the bottles then release as given photo shows.

*Make sure your shoulder and arms from joint should not move.

*Do 4 set in which one set has 12 to 14 reps .

*Take 50 sec rest after one set completion.

 Chest exercise

 Normal push-up

   

Main muscle Targeted:  chest middle part and triceps.

HOW to do:

·   1Get  down on floor, on all fours , placing   your hands slightly wider as your   shoulders.

   2Straighten your arm and legs.

   3Than start push yourself back up as you can up side see on photo.

    4   Repeat.

    5  Do 4 sets , in which one set has 12 to 14 reps.

     6 Do not take a rest more than 45 sec after completing one set.

                                                     


 


 Decline push-up

Main muscle Targeted: upper part of chest and triceps.

How to do:

        1 Get down on floor , by placing your hand slightly wider as shoulders.

         2Straighten your legs and place on table as you can see in image.

         3Than start push yourself upward as you can see in up side  photo.

         4  Repeat.

         5 Do 4 sets , in which one set has 12 to 14 reps.

         6 Do not take a rest more than 45 sec after completing one set.

 Incline push-up:-

     

Main muscle Targeted: lower part of chest and triceps.

How to do:

       1  Stand floor by closing legs with each others

       2   Get down on table with hands , as you can see in up side image.

       3    hands slightly wider as shoulders.

       4  Start pushing yourself back up as photo show

       5   Repeat.

       6 Do 4 sets , in which one set has 12 to 14 reps.

       7  Do not take a rest more than 45 sec after completing one set.

Mountain climbers

 

*1 min: High knees

*1 min: March in place

*Sample Strength Circuit Training (No equipment)

*1 min: March in place to warm up

*Squats — 20 reps

Reverse lunges — 12 reps on each leg

Pushups (on the knees or toes) — 10-12 reps

Dips — 10-12 reps

Walking lunge with arms overhead — 10-12 reps