It only takes one hour to sharpen your spirit and tone your body, making you full of energy from the early morning and improving the efficiency of the day. Just a few simple exercises!

In the early morning, it is easy for people who are not fully awake to feel confused. Therefore, Mark Sisson of "Men's Fitness" magazine has developed a set of fast and intense exercise methods that do not require any tools to do every week. 3 days can keep men clear-headed and strong. These movements can be completed within 20 minutes, and they only require the use of your own body weight and basically no fitness equipment. If you can do it twice a week and do a sprint exercise, the effect will be better.

1. Burpees

Burpee is a new recommended exercise that can be performed in the bedroom, but the effect is amazing. Start in a standing position, squat deeply, put your hands on the ground, jump your feet back into a push-up position, do a push-up, then jump up, return to a squatting position, then jump up into a standing position. Do 20 to 35 reps without resting. This can be done twice a week, once before work on Monday and once after get off work on Friday.

2. 50-50-20 exercise

This is a relatively difficult exercise program that requires 3 sets of 50 push-ups, 50 squats and 12 pull-ups. , no rest during this period. Sisson calls this a "hotel" workout because even if you don't have a pull-up bar at your hotel, you can still use the top handrail of a ladder as an auxiliary exercise.

3. 321 exercise

This is the most difficult exercise, requiring 300 push-ups, 200 squats and 100 pull-ups. In fact, you may not be able to do it all at once. You can do the maximum number of each action as possible, then move to the next action, and do it again in a loop until you reach the target number. If you can't do a hundred, you can adjust the number according to your own situation. For example, if you do 100 push-ups, you can do 60 to 65 squats, and then do 30 to 35 pull-ups.

4. Sprinting

This action can be completed in sports fields, parks, exercise bikes, treadmills, etc. The content is very simple, which is to run at your fastest speed for 20 to 30 seconds. Then rest for 30 seconds and run 6 to 8 times. You need to warm up before running and cool down after. This workout should take up to 20 minutes. If you want to increase the difficulty, you can run for 45 to 60 seconds at a time, resting for two minutes in between. This kind of exercise can make your blood boil. Doing it once a week is enough.