1. squat jump

This exercise tones your abs and legs. Squat down with your legs shoulder-width apart and your hands clasped in front of your chest. Now jump up and bring your heels together before landing. Try to reach the maximum height. Repeating this for 30 to 4 seconds will be enough.

2. double jump

Start in a squat with your legs a foot apart. Jump up and land in a lunge position with your right leg forward. Jump up again and land back in the original squatting position. Repeat this with your left leg to complete one rep. 45 minutes of this workout is enough to tone your abs, legs, and hips.

3. emerge

Lie on the floor on your stomach, with your palms next to your chest and your toes turned in. Do a push-up so that you quickly place your left foot between your hands and come into a squat. Now do it in a reverse motion. This exercise works on most parts of your body; shoulders, triceps, abs, buttocks and legs, making it a complete exercise.

4. Straddle jump on planks

Get into a plank position with your feet one foot apart. Extend your legs in a jump to make a V, then return to a plank position with your feet one foot apart. Do this for 30 to 45 seconds. You can also do 30 second repetitions. It works on the abs and lower abdomen.

5. plyometric pushups

These are just like standard pushups, except you have to lift yourself off the floor until your hands leave the floor completely. Try to reach maximum height and land on your palms again. It is advisable not to clap while you are off the ground, as it can hurt you, especially if you are a beginner.

6. box jumps

This is probably something you did when you were a kid. Find a box and take into account your strength and height. To perform a box jump, get into a squat position and jump to land on the box and return to the ground. Repeat this in sets for the best effect.

7. wide jumps

Broad Jump is a strength builder and works the quadriceps and gluteal muscles. Come into a squatting position first with your feet shoulder-width apart. Jump with all the energy in your body. Land on the ground and repeat until you are exhausted. You can also do this in sets of 20.

8. skater jumps

Skater Jumps improve the quadriceps and gluteal muscles and increase lateral strength. Start with a squat. Make sure your legs are closed and most of your weight is on your right leg. Push her right leg in the opposite direction and land softly on the left leg behind her. Repeat this with your left leg for one repetition.

9. side lunge

The lateral lunge is a critical exercise, but it is extremely good for strengthening and toning the hips, abs, and legs. This is the best exercise so that you can sweat as much as possible without any risk of injury. It’s very difficult to get the stance right, so make sure you get the lunge right.