In the early stage, aerobic exercise was the main exercise, such as treadmill, spinning bike, various sports, skipping rope and running stairs. When the weight drops to a certain period, there will be a bottleneck period, which requires you to do more equipment training to increase your basal metabolic rate. In the later stage, instrument training and aerobic exercise cross each other. This is high-intensity interval training, burning more calories in a short time, which can not only shape but also reduce fat, but the exercise intensity between them varies from person to person.