Instant exchanges are like you don't have to register, don't have to perform KYC successfully. You just open the platform site and provide your receiver address and once you do that, you have to chose which token are you going to send to them and which token you want to receive in exchange. Then you open the deal, and they will provide you a unique address where you have to send the funds you want to exchange, once it go the first confirmation that platform will process your exchange deal and your will receive your funds in your wallet.

The procedure is pretty easy, I have been using sideshift till now but recently I tries synapse and it is also pretty good and cheap as well. For the exchanging purpose you can prefer sideshift and syanpse both as I have tried them and my experience was good with them. There are many other instant exchanges in the market as well but you might want to compare the transaction fee first.