Cardio benefits:

1. Increases blood circulation.

2. Burn full body calories.

3. Promotes brain growth.

4. Reduce belly fats.

5. Regulates depression.

What to do: -

cycling, running, skipping, swimming as well as core and strength training.

Push-ups benefits:

1. Push-ups help you to focus on your arms, abs and lower body all at same time.

2. Push-ups help tremendously for a fitter you.

3. It trains your muscles to work together and become stronger.

How to do:-

1. Start in a plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.

2. Begin to lower your body keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck until chest grazes floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe.

3. Keeping core engaged; exhale as you push back to starting position. Pro tip: Imagine you are screwing your hands into the ground as you push back up. That’s one! repeat for 10 to 20 reps or as many as can be performed with good form.

Squats benefit:

1. Burn fat and lose weight.

2. Tone your legs.

3. Increases testosterones/ hormones level.

4. keeps your joints healthy.

5. Increases legs strength and its muscles.

How to do:-

Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward. Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. Tight your entire body, and kindly do a sit-up (up-down). Make sure your knees won’t go forward while you bend down.

Pull-ups benefit:

1. Functional strength.

2. Posture improvement.

3. Increases upper body muscles and strengths especially back and wings.

4. Increases intensity and gives V-shape size.

5. Work on several muscles at on.

How to do:-

1. Grip a pull-up bar or hanged rod with your palms facing whichever direction you prefer. In general, having your palms facing towards you is most efficient. When you pull yourself up with your hands up, you give your biceps and lats a better workout. Pulling yourself up with your palms out is considered the most difficult way to pull up your bodyweight. Start with your arms fully extended.

2. Pull your bodyweight up until your chin is just close above the bar or rod. You may have to strain, but keep pulling until you've lifted yourself up using your back and biceps. In order to keep your bodyweight centered, you can cross your feet beneath. as you lift yourself up.

3. Lower yourself until your arms are fully extended. Lower yourself in a controlled way to work the muscles harder and prep yourself for the next pull-ups.

{A viewer must also have to take proper diet provided below with these exercise to reduce weight.}